Free strength training calculators
One-rep max, strength standards, DOTS, protein and plate loading, using the same formulas as the VERTEX app. No sign-up, nothing stored, every figure sourced.
- 1RM calculatorEstimate your max from any set, with a rep-max table and percentage chart.
- Strength standardsSquat, bench, deadlift and overhead press, rated Untrained to Elite for your bodyweight.
- DOTS calculatorScore a powerlifting total so lifters of different bodyweights can be compared.
- Protein calculatorA daily protein target for building muscle or losing fat, split across your meals.
- Plate calculatorThe plates for each side of the bar, in kg or lb.
Start with the 1RM calculator to turn a hard set into an estimated max. The strength standards rate that max for your bodyweight, and the DOTS calculator scores a full powerlifting total. The protein calculator sets a daily target, and the plate calculator loads the bar.
Built by Max Van Strydonck, Founder of VERTEX.