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Free tools for lifters
Small, honest calculators built on published research. They run in your browser, and nothing you enter leaves it.
Tools and guides
Maintenance calorie calculator
Estimate the calories that hold your weight steady, with a likely range, then find your true number from your logs.
Cutting calorie calculator
Calories, protein, fat and carbs to lose 0.5 to 1% of your weight a week, and the weeks to your goal.
Bulking calorie calculator
A lean bulk set from a weekly gain of 0.25 to 0.5% of your weight, with the macros to match.
Cut or bulk?
Decide from your waist or body fat, not just your weight, whether to cut first, bulk or recomp.
One-rep max calculator
Estimate your max from any set, with or without RPE, and get loads for planned sets.
Plate calculator
See which plates go on each side of the bar, in kilos or pounds, with your gym’s plates.
Switching from Strong or Hevy
Move your training history into Top Sets: what comes across, and what does not.