STRENGTH TOOLS
11One Rep Max Calculator
Estimate your 1RM from any set using Epley, Brzycki, and more formulas.
Plate Racking Calculator
Find the exact plates to load on each side of the bar for any weight.
Wilks Score Calculator
Compare your lifts across bodyweights with the Wilks coefficient.
DOTS Score Calculator
Calculate your DOTS score for bodyweight-normalized powerlifting totals.
IPF GL Points Calculator
Compute IPF GL points for equipped and classic powerlifting.
5/3/1 Training Max Calculator
Set your 5/3/1 training max and generate weekly progression targets.
Strength Standard Calculator
See where you rank — beginner, intermediate, advanced, or elite.
Glossbrenner Calculator
Compare powerlifting strength across bodyweights with the Glossbrenner formula.
Sinclair Coefficient Calculator
Compare Olympic weightlifting totals across bodyweight classes using the 2025–2028 Sinclair formula.
Session RPE Training Load Calculator
Calculate weekly training load, monotony, and strain using the Foster session RPE method.
Volume Landmarks Calculator
Find your MEV, MAV, and MRV for every major muscle group based on training experience.
HEALTH TOOLS
11TDEE Calculator
Calculate your Total Daily Energy Expenditure based on activity level.
BMI Calculator
Compute your Body Mass Index from height and weight.
Steps to Calories Calculator
Convert daily step count to estimated calories burned.
Calorie Deficit Calculator
Find the deficit needed to hit your weight loss goal on your timeline.
Intermittent Fasting Calculator
Calculate your custom fasting and eating window times.
Protein Intake Calculator
Find your daily protein target based on weight, activity, and goal.
Pro Points Calculator
Calculate your daily Weight Watchers Pro Points allowance and find the point value of any food.
FFMI Calculator
Calculate your Fat-Free Mass Index and see how you compare to natural athlete benchmarks.
Katch-McArdle BMR Calculator
Calculate your BMR using lean body mass for the most accurate calorie estimate.
Body Recomposition Calculator
Find your target weight, calorie deficit, and macro split for simultaneous fat loss and muscle retention.
Waist-to-Height Ratio Calculator
Measure your WHtR to assess cardiovascular and metabolic health risk using the half-your-height rule.
FROM THE BLOG
VIEW ALLWilks vs DOTS vs IPF GL: Powerlifting Scoring Systems Explained
Wilks vs DOTS scoring compared side-by-side with IPF GL. Learn the formulas, benchmarks, and which system your federation actually uses.
Can You Build Muscle in a Calorie Deficit? The Science of Body Recomposition
Yes, you can build muscle in a calorie deficit — if you do it right. Learn the science of body recomposition, who benefits most, and the exact nutrition and training protocol.
How to Calculate Your TDEE for Weight Loss (Without Losing Strength)
Learn how to calculate your TDEE, set the right calorie deficit, and hit your protein targets to lose fat while keeping every pound of muscle you've built.