Free Tools
Science-backed training and nutrition calculators — no signup, no fluff, no math between sets. Every tool runs free in your browser and is built by a Certified Strength & Conditioning Specialist.
Enter a 1RM or a recent set and get a smart warm-up ramp, the full 50–100% of 1RM table with rep guides, and a target-reps → weight lookup for up to three lifts.
Open tool →Enter one lift and see balanced bench, squat, deadlift, row and press targets. Flags your lagging lift with the 4:3:2:1 model and lets you set a goal on any lift.
Open tool →Accurate max HR via Tanaka (men) & Gulati (women) plus Karvonen zones 1–5 built from your resting heart rate. Optional known-max override.
Open tool →Resting metabolic rate and total daily calorie burn using Mifflin-St Jeor, auto-switching to Katch-McArdle when you enter body fat %. Includes cut/bulk targets.
Open tool →These tools aren't random calculators scraped off the web. Each uses validated equations — Epley for one-rep-max estimates, Tanaka and Gulati for maximum heart rate, the Karvonen heart-rate-reserve method for zones, and Mifflin-St Jeor and Katch-McArdle for metabolic rate — chosen because they hold up in the research literature.
Everything runs entirely in your browser. Nothing you type is uploaded or stored. Use them as often as you like, bookmark them, and share them with your training partners.
All calculators provide estimates for educational purposes, not medical advice. — Coach Scharnick, CSCS · B.S. Exercise Science