Free strength and nutrition calculators
For the lifts, and for what you eat around them. No sign-up, nothing stored, every figure sourced.
Strength
- 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.
- Plate calculatorThe plates for each side of the bar, in kg or lb.
Nutrition and energy
- Protein calculatorA daily protein target for building muscle or losing fat, split across your meals.
- TDEE calculatorYour maintenance calories from age, height, weight and how active you are.
- Calorie deficit calculatorA daily calorie target for losing fat at a pace that keeps your muscle.
- Calories burned calculatorWeight training from your sets, cardio from its minutes, scaled to your own resting burn.
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 plate calculator loads the bar.
For food, the TDEE calculator gives your maintenance calories and the calorie deficit calculator a target for losing fat without losing muscle. The protein calculator sets your protein, and the calories burned calculator estimates a workout the way the VERTEX app does.
Built by Max Van Strydonck, Founder of Vertex Strength Lab.