Training tools

Seven tools

Calculators and references for lifting and eating. Free, no sign-up.

Exercise glossary
Demo photos and numbered instructions for the exercises in the programs. Search by name, equipment or body part.
TDEE calculator
Daily calories to maintain, cut or gain, from the Mifflin-St Jeor equation, with a protein range.
Macro calculator
Calories, protein, carbs and fat in grams for fat loss, maintenance or muscle gain.
One rep max calculator
Estimate a 1RM from a weight and a rep count, with a table of training percentages.
Plate calculator
What plates to load on each side of the bar, in kg or lb, from the plates your gym has.
RPE and RIR chart
Convert RPE to reps in reserve, with a description of each level from RPE 6 to 10.
Programs by training days
Pick the days a week you train and see the programs built for that count.

40+ pre-written programs. The quiz matches you to one.