No-BS Program Builder
Create a four-week lifting plan around your goal, schedule, equipment, and session length.
Open tool →Tools
Fitness tools and calculators
Use the calculator first, then check the assumptions. Every tool gives you a useful number and the reasons not to worship it.
Decision tools
Get a next move, not just a number.
These tools turn the site’s editorial rules into a program, diagnostic, or label check.
Plateau Diagnostic
Find the most likely progress bottleneck and test one change before switching programs.
Open tool →Supplement Label Decoder
Separate ingredient evidence, label dose, finished-product uncertainty, and cost.
Open tool →How to read these
A calculator is a map, not the terrain
Strength
- Estimate training maxes without maxing out every week.
- Translate RPE into practical load choices.
- Keep uncertainty visible when formulas get stretched.
Cardio
- Turn heart rate into intensity guardrails.
- Predict running paces from recent performances.
- Use effort and conditions as checks on the math.
Nutrition
- Estimate calories and macros from conservative starting points.
- Separate tracking targets from medical nutrition advice.
- Adjust from real trends instead of formula confidence.
Tool library
Pick the number you actually need
Filter by training area, then open the calculator for method notes and caveats.
5 of 5 tools shown
1RM calculator
Estimate your one-rep max without turning every training day into a max-out day.
Enter the load you lifted, the number of reps, and whether the load is in kg or lb.Get an estimated one-rep max, an Epley estimate, a Brzycki comparison, and a reliability note.
Open toolRPE calculator
Turn RPE into a practical load estimate without pretending effort ratings are laboratory instruments.
Enter load, reps, RPE, and unit. The calculator maps RPE to reps in reserve.Get estimated reps in reserve, e1RM, and target loads for common rep and RPE pairings.
Open toolHeart-rate zone calculator
Estimate cardio zones while keeping the limitations of heart-rate formulas in plain sight.
Enter age, optional resting heart rate, and optional measured max heart rate.Get five training zones using heart-rate reserve when possible, or percent of max heart rate when resting heart rate is missing.
Open toolRunning pace / race predictor
Convert one recent race or time trial into a realistic pace target for another distance.
Enter a known distance, time, and target distance. Use km or miles.Get predicted finish time, pace per kilometer, pace per mile, and a warning when the distance jump is large.
Open toolTDEE / macro calculator
Estimate calories and macros without pretending a formula knows your whole metabolism.
Enter formula sex, age, height, weight, activity level, and goal.Get estimated BMR, maintenance calories, target calories, and protein, fat, and carb targets.
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