24 tools

Strength Calculators

Estimate maxes, load the bar, compare lifters across bodyweights and plan sets by effort. Works in kilograms or pounds.

Strength One Rep Max Calculator Estimated max from any set, plus training percentages. 100 kg × 5 = 115.5 kg Strength 1RM Percentage Chart Weights from 50 to 100% of your max, with reps. 80% of 100 kg = 80 kg, about 8 reps Strength RPE Calculator Weights for sets planned by effort, plus the RPE chart. 100 kg × 5 @8 → 3 @9 = 110 kg Strength Barbell Plate Calculator Which plates go on each side for any weight. 100 kg = 25 + 15 each side Strength DOTS, Wilks and IPF GL Calculator DOTS, IPF GL, Wilks and Wilks 2020 in one place. 83 kg, 600 kg total = 405.05 DOTS

One-rep max by lift

One-rep max estimates set up for each lift, with training weights and the plates to load.

Strength Bench Press 1RM Bench max from any set, with plates for each weight. 80 kg × 5 → 92.4 kg Strength Squat 1RM Squat max from any set, with plates for each weight. 100 kg × 5 → 115.5 kg Strength Deadlift 1RM Deadlift max from any set, with plates for each weight. 140 kg × 5 → 161.7 kg Strength Overhead Press 1RM Strict press max, with small-plate rounding. 50 kg × 5 → 57.7 kg Strength Incline Bench Press 1RM Incline bench max, with plates for each weight. 70 kg × 6 → 83 kg Strength Leg Press 1RM Leg press max for your machine. 180 kg × 10 → 235.9 kg Strength Weighted Pull-Up 1RM Pull-up max with your bodyweight counted in. 75 kg + 20 kg × 5 → +34.7 kg Strength Weighted Dip 1RM Dip max with your bodyweight counted in. 75 kg + 30 kg × 6 → +49.5 kg

Body and nutrition

Energy, macros, protein and body composition for people who lift. Each page gives the equation, the source it was read in and how far the estimate can be trusted.

Strength TDEE Calculator Resting energy and maintenance calories, with the equation and the activity source shown. 180 lb, 5 ft 11 in, age 30: 2,779 kcal Strength Macro Calculator Grams of protein, carbohydrate and fat from calories and a split you choose. 2,500 kcal: 125 g P, 313 g C, 83 g F Strength Protein Calculator Daily protein in grams from body weight, at the RDA and at the figures for people who train. 180 lb: 114 to 163 g a day Strength FFMI Calculator Fat-free mass index and its height-normalized version, with the studies behind the numbers. 175 lb, 5 ft 8 in, 12%: FFMI 23.9 Strength Lean Body Mass Calculator Lean body mass from body fat, or from height and weight by three published formulas. 180 lb, 5 ft 11 in: 137.1 lb (Boer) Strength Body Fat Calculator Body fat percentage from a tape measure by the US Navy method, with its typical error. Waist 35.5 in, neck 15 in: 19.8%

Strength standards

How your lifts compare with 439,370 raw powerlifters, from meet results by bodyweight class and age. Competition lifters, not the general public.

Strength How Strong Am I? Your squat, bench press, deadlift and total as percentiles of raw meet lifters. 945 lb total at 180 lb: 13th percentile Strength Bench Press Standards Bench press percentiles by bodyweight class and age, from raw meet results. Men 166 to 181 lb: median 276 lb Strength Squat Standards Squat percentiles by bodyweight class and age, from raw meet results. Men 166 to 181 lb: median 408 lb Strength Deadlift Standards Deadlift percentiles by bodyweight class and age, from raw meet results. Men 166 to 181 lb: median 474 lb Strength 1,000 lb Club Your squat, bench press and deadlift total against the 1,000 lb mark. 355 + 245 + 405 = 1,005 lb

Which strength calculator do you need?

Estimating your max: the one rep max calculator estimates it from any heavy set, and there are versions set up for the bench press, squat, deadlift and weighted pull-ups, where bodyweight counts.
Planning by percentage: the 1RM percentage chart turns program percentages into weights and typical reps.
Planning sets by effort: the RPE calculator finds the weight for a set such as 3 reps at RPE 9.
Loading the bar: the barbell plate calculator shows which plates go on each side.
Comparing lifters: the DOTS, Wilks and IPF GL calculator scores a total against bodyweight, how strong am I places a lift among meet lifters of your weight, and there are standards for the bench press, squat and deadlift.
Body numbers: the TDEE, macro, protein, body fat, lean body mass and FFMI calculators, each with its formula and limits.

Kilograms or pounds

Every strength tool works in kg or lb, and your choice carries over between them. Points formulas are defined in kilograms, so pound entries are converted before scoring.

Estimates, not orders

Estimated maxes and RPE targets are starting points. How a set actually moves on the day matters more than the number on the screen. Use a spotter or safety bars for heavy work, and build up to new loads over several sessions.