Free fitness calculators
Evidence-based math. No signup. Runs entirely in your browser.
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.
Open calculator →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.
Open calculator →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.
Open calculator →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.
Open calculator →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.
Open calculator →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.
Open calculator →Running Pace Calculator
Run a 5K — we'll predict your half-marathon. Riegel's endurance-decay formula gives you a realistic target across every distance.
Open calculator →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.
Open calculator →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.
Open calculator →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.
Open calculator →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.
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