Free interactive tools
Calculators that actually help.
No sign-up. No paywall. Built on the same formulas dietitians and strength coaches use.
BMI Calculator
Body Mass Index — a quick health snapshot from weight and height.
Your result
24.5Normal weight
Where you are on the scale
1418.5253040+
BMI is a starting point — body composition (muscle vs. fat) matters more for athletes.
Ideal Weight
Four classical formulas — average them for a realistic target range.
Gender
Average across formulas
70kg
Realistic range
68.7–72kg
Devine (1974)
70.5kg
Robinson (1983)
68.9kg
Miller (1983)
68.7kg
Hamwi (1964)
72kg
Daily Calories (TDEE)
Mifflin-St Jeor — the most accurate BMR formula, multiplied by your real activity.
Gender
Activity level
BMR (rest)
1,709kcal/day
TDEE (with activity)
2,649kcal/day
Cut
2,119
kcal/day
20% deficit · for fat loss
Maintain
2,649
kcal/day
current weight
Bulk
3,046
kcal/day
15% surplus · for lean gains
One-Rep Max (1RM)
Estimate your max from any rep set. Average of Epley + Brzycki — most reliable up to 10 reps.
Estimated 1RM
100.3kg
Epley formula
101.3 kg
Brzycki formula
99.3 kg
Working percentages
What to lift for different rep ranges
95%95.3 kg~2 reps
90%90.3 kg~4 reps
85%85.3 kg~6 reps
80%80.3 kg~8 reps
75%75.2 kg~10 reps
70%70.2 kg~12 reps
65%65.2 kg~15 reps
60%60.2 kg~18 reps