Training & Recovery4
When your muscle is ready, how to add weight and where you stand.
Recovery Check: Is Your Muscle Ready?
Enter your last workout (day, time, muscle groups) and see in real time which muscles have recovered. Your age is factored in. Save as PDF or share.
Recovery Time Calculator
Calculate optimal recovery time for each muscle group — adjusted for age.
Progressive Overload Calculator
Calculate your optimal next training weight based on the Epley formula and RIR.
Strength Standards Calculator: Beginner, Intermediate, or Elite?
Compare your strength to scientific standards. Input: exercise + weight + bodyweight → your level.
One Rep Max (1RM)1
Your estimated max weight from a working set.
1RM Calculator — Estimate Your One Rep Max (Epley + Brzycki)
Free 1RM calculator: estimate your one rep max using Epley and Brzycki formulas. Enter weight and reps — get your e1RM instantly, plus a percentage chart.
Nutrition2
How much protein you need and how to set your macros.
Protein Calculator: How Much Protein for Muscle Growth?
Calculate your daily protein needs for muscle building. Based on Morton 2018: 1.6-2.2g/kg.
Bulking Macro Calculator: Optimize Protein, Carbs and Fat for Growth
Macro calculator for bulking: calculate your optimal protein, carbs, and fat intake for lean muscle gain. Step-by-step guide based on Morton 2018.
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