Calculators and reference content built coach-side. Free to use, no signup, no email harvest. If they help you train better, they've done their job.
Estimate your one-rep maximum from a working set. Epley formula for 1–10 reps, Lombardi for 11–15. Returns a full percentage table so you can pick working weights for strength, hypertrophy, and conditioning days.
Above 15 reps the calculator won't return a number — the formulas break down and the estimate would mislead you.
Calculate your Basal Metabolic Rate — calories your body burns at total rest. Uses the Mifflin-St Jeor formula, the current ACSM-endorsed standard.
BMR is the energy floor. Activity sits on top of it. For full daily calorie need, use the EER Calculator.
Estimated Energy Requirement — your total daily calorie need including activity. Builds on Mifflin-St Jeor BMR with standard activity multipliers (1.2 to 1.9).
Returns a quick goal-based reference: cut, maintain, lean gain, bulk. Starting points, not fixed numbers. Adjust based on what your bodyweight actually does.
Categorised by movement pattern — hinge, squat, push, pull, carry, conditioning. Programming organised the way strength coaches actually build plans, not by isolated muscle groups.
Demos and written cues being added over time. Categories live now, full library growing.