Free fitness calculators.
Evidence-based math, no signup, and every number runs entirely in your browser.
Strength
Load math and strength standards, work out your max and see where it ranks.
1RM Calculator
Lift heavy without testing a max. Plug in a weight × reps set and get your estimated 1RM across the three most-cited formulas.
RPE Calculator
RPE is the standard load-prescription tool in modern strength training. We map RPE × reps → %1RM so you can program by feel, not by guessed numbers.
Bench Press Standards
Is your bench strong for your size? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, so you know exactly where you stand.
Squat Standards
How much should you squat? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, a clear answer to whether your squat is strong for your size.
Deadlift Standards
Where does your deadlift rank? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, deadlift ratios run the highest of any lift.
Overhead Press Standards
How strong is your overhead press? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, the OHP is the hardest lift to move bodyweight on.
Nutrition
Calories, macros, protein and hydration targets, from peer-reviewed equations.
TDEE Calculator
Your TDEE is the calorie target everything else hinges on. We use Mifflin-St Jeor, the most accurate equation in peer-reviewed reviews, and multiply by your activity level.
Macro Calculator
We calculate TDEE, set protein from bodyweight, lock fat at a healthy floor, and fill the rest with carbs. Then we adjust for your goal.
Protein Calculator
How much protein per day? Depends on your bodyweight and goal. We use the International Society of Sports Nutrition's position-stand ranges.
Water Intake Calculator
Most "8 cups a day" advice is a myth. Real fluid need scales with bodyweight, training, and climate. We use the IOM Dietary Reference Intakes.
Cardio
Endurance math that predicts your race time across every distance.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |