Calculators
for the gym.
0calculators · free, no sign-upStrength, nutrition, body. Pick the calculation you need: result in three seconds.
100 kg × 50kg
One-rep max (1RM)Your max for a single rep, from a heavy set.StrengthCalculate100 kg total17kg / side
Plates per sideTurn a total load into the plates to load on each side of the bar.StrengthCalculate80% of 12067kg
Percentage loadsHow much to load at 70, 80, 90% of your max.StrengthCalculateToward 100 kg3sets
Warm-upThe ramp-up sets before your working load.StrengthCalculateRPE 8 · 5 reps78%
RPE & RIRFrom how hard it feels to the right load.StrengthCalculateBench · 80 kg1,24× bw
Strength standardsBeginner, intermediate or advanced for your bodyweight.StrengthCalculate75 kg · 3-4 workouts2750kcal
CaloriesDaily needs for cutting, maintenance or bulking.NutritionCalculate75 kg · bulking135g
ProteinGrams per day based on your weight and goal.NutritionCalculate2,750 kcal340g carbs
MacrosProtein, carbs and fat split across your calories.NutritionCalculateWaist · neck · height15%
Body fatEstimate your body fat percentage from circumferences.BodyCalculate75 kg · 178 cm23,7BMI
Ideal weight & BMIBody mass index, with its limits explained.BodyCalculateChest14sets
Weekly volumeSets per muscle: are you in the range to grow?BodyCalculateQuestions
about the calculators.
Up to 5-6 reps it's very close to the real thing. Beyond 10 reps the estimate loses accuracy: use a heavy set for the best figure.
You don't. Training with percentages of your estimated one-rep max delivers the same progress, with less risk.
No: they're a starting estimate. Weigh yourself 3 times a week and adjust by 100-200 kcal if things aren't moving in the right direction after 2 weeks.
Between 1.6 and 2.2 g per kg of body weight. Higher when cutting, to protect your muscle.
PlanejeRegistreProgridaRepitaPlanejeRegistreProgridaRepitaPlanejeRegistreProgridaRepitaPlanejeRegistreProgridaRepita
GrátisOfflineEvidence-basedNo bolsoGrátisOfflineEvidence-basedNo bolsoGrátisOfflineEvidence-basedNo bolsoGrátisOfflineEvidence-basedNo bolso
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