Estimate your 1RM from a rep max set, plus percentage-based training loads.
1RM = weight × (1 + reps ÷ 30) — Epley
100 kg × 5 reps → estimated 1RM ≈ 116.7 kg.
True max attempts carry injury risk and heavy fatigue cost. Submax sets are repeatable and safe; formulas translate them into a 1RM within a few percent for most lifters.
Strength programs prescribe loads like '80% of 1RM × 5'. The percentage rows below give you those working weights instantly — accuracy is best when reps stay at five or fewer.
Epley is the common default; Brzycki runs slightly conservative. Differences under ~3% matter less than consistent inputs.
Re-estimate every 4–8 weeks or whenever prescribed percentages stop feeling right.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Protein, carb and fat gram targets matched to your calories and preferred macro split.
US Navy method body-fat percentage from neck, waist and hip measurements, with category rating.