Free Fitness Calculators and Gym Tools
Every calculator a lifter actually needs, from your one-rep max to your next plate load, plus workout timers and a searchable exercise library.
TL;DR
These free fitness calculators and gym tools cover the numbers lifters look up most: one-rep max, strength percentile, RPE, plate math, DOTS and Wilks, FFMI, body fat, lean body mass, and set percentages for 5/3/1, Smolov Jr, GZCLP, the Texas Method and Madcow 5x5, plus workout timers and an exercise library.
Strength
Estimate your one-rep max, strength percentile, RPE, plate math and DOTS or Wilks score.
1RM Calculator
Estimate your one-rep max from any set, with a rep-max chart and NSCA training percentages.
Open ToolStrength Calculator
See your squat, bench and deadlift percentile against real competitive lifters in your weight class.
Open ToolRPE Calculator
Convert RPE to a percentage of your 1RM, or find the load for a target reps and RPE.
Open ToolPlate Calculator
Find which plates to load per side, count what's on the bar, or build a warm-up ramp, in lb or kg.
Open ToolDOTS Calculator
Calculate your DOTS score, Wilks score and IPF GL points from your bodyweight and total.
Open ToolBody Composition
Estimate body fat, lean body mass and FFMI, or check Army body composition standards.
FFMI Calculator
Calculate your FFMI and normalized FFMI, and see how your muscle mass compares to population percentiles by sex.
Open ToolBody Fat Calculator
Estimate your body fat percentage with the U.S. Navy tape method or BMI, and see your ACE body fat category.
Open ToolArmy Body Fat Calculator
Check the Army's waist-to-height ratio standard (0.55) or the 2023 one-site tape test it replaced.
Open ToolLean Body Mass Calculator
Estimate your lean body mass with the Boer, James and Hume formulas, or from your body fat percentage.
Open ToolTraining Programs
Get the exact set percentages for 5/3/1, Smolov Jr, GZCLP, the Texas Method and Madcow 5x5.
5/3/1 Calculator
Turn your 1RM into a full 5/3/1 cycle: training max, all four weeks' percentages and optional BBB sets.
Open ToolSmolov Jr Calculator
Turn your true 1RM into all three weeks of Smolov Jr for squat or bench, rounded and ready to print.
Open ToolGZCLP Calculator
Turn your 5-rep maxes into GZCLP's T1 and T2 weights for all 12 sessions of the four-workout rotation.
Open ToolTexas Method Calculator
Turn your 5-rep maxes into Texas Method weights for Monday, Wednesday and Friday, rounded and ready to print.
Open ToolMadcow 5x5 Calculator
Turn your 5-rep maxes into 8 weeks of Madcow 5x5 ramping, top and back-off sets, rounded and ready to print.
Open ToolWorkout Timers
Run interval, Tabata, EMOM, rest and boxing timers built for the gym floor.
Interval Timer
Free online interval timer for HIIT and circuits: custom work and rest, rounds, sets and a shareable link.
Open ToolTabata Timer
Free online Tabata timer: 20s work, 10s rest, 8 rounds, repeatable sets and a shareable link.
Open ToolEMOM Timer
Free online EMOM timer: a new interval every minute, adjustable length and count, with a shareable link.
Open ToolRest Timer
Free rest timer with quick picks, +15/-15 second buttons and a one-tap restart between sets.
Open ToolBoxing Timer
Free online boxing round timer: 3-minute rounds, 1-minute rest, 12 rounds by default, adjustable and shareable.
Open ToolExercise Library
Browse the exercise library by muscle, with photos, instructions and a tap-to-filter muscle map.
