Calculators
The calculations that come up most often in training and nutrition planning. Everything runs in your browser — no value you enter is sent anywhere or stored.
Training
- One rep max calculatorEstimated 1RM from a single set, plus a training load table.
- RPE calculatorConvert between RPE, reps in reserve and %1RM — both directions.
- Warm-up set calculatorRamped warm-up sets from your working weight, rounded to real plates.
- Plate calculatorWhich plates to load per side for a target weight.
Nutrition
Body composition
All of these tools use population equations: they were derived to fit the average of a group, not to measure one person. The number you get is a starting point — the right way to use it is to collect a few weeks of data and correct against what actually happened. Every page states which equation it uses and where it breaks down.
Getting the number is the easy part
The hard part is deciding what to do with it, and revising that decision as weeks of data come in. That is exactly what online coaching does.