Free tools
Free calculators for lifters
Four calculators built for people who train with a barbell: your one rep max, your daily protein, your lean bulk calories and your maintenance calories. Each one shows its formulas and links the studies the numbers come from. No account, no email, and every result can be copied as plain text into your notes.
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The calculators
Strength
One rep max calculator
Estimate your bench, squat, deadlift or overhead press max from any set, with RPE, seven formulas and a percentage table.
Nutrition
Protein calculator
Grams of protein per day for building muscle or getting lean, split across your meals, with the studies behind the numbers.
Nutrition
Lean bulk calculator
Maintenance calories, a lean bulk target, how much you should expect to gain each month and a 12-week projection.
Nutrition
Calorie calculator
TDEE, BMR and maintenance calories from Mifflin-St Jeor, Harris-Benedict or Katch-McArdle, with cut and bulk targets.
Training and nutrition guides
Progressive overload, rep ranges, sets per week, deloads, splits and how to set calories, each written from training and backed by studies you can open.
Read the guidesCompare workout trackers
Ultra+ next to Hevy, Strong and the other trackers lifters ask about, feature by feature, with the prices from each app's own store page.
See the comparisonsTrack the numbers you just calculated
Ultra+ shows your previous set and your best set on every set, ranks the best set by the same Epley formula as the one rep max calculator, and tracks protein and bodyweight in the nutrition journal.
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