Five lifting calculators. No sign-up.
Each one runs in your browser and prints its formula, its sources and your numbers in the working.
- Tools
- 5
- Sign-up
- None
- Data stored
- None
- Maths shown
- Every step
01 · how many calories and how much protein?
Macro calculator
Daily calories from the Mifflin-St Jeor equation, then protein per kilo, fat and carbs.
Open the calculator2,760kcal, maintain
Protein128 g
Carbs355 g
Fat92 g
protein = 1.6 g × 80 kg
fat = 30% of 2,760 kcal
02 · what can i still eat today?
Energy left calculator
Your target, plus what training burned, minus what you have eaten so far.
Open the calculatorkcal still available
target 2,600
burned +420
eaten −2,160
left 860
03 · what does my inbody printout mean?
FFMI calculator
Weight, fat mass and height from a scan sheet. Body fat, lean mass and FFMI back.
Open the calculator- Body fat
- 18.3 %
- Lean mass
- 67.0 kg
- FFMI
- 20.7
- Range
- 18 to 24%
04 · how much water do i need a day?
Water intake calculator
Litres for the day from bodyweight and training time, split into morning, session, afternoon and evening.
Open the calculator3.55litres a day
- Morning
- Session
- Afternoon
- Evening
05 · what is my max, and which plates?
One-rep max calculator
An estimated max from one set of 1 to 12 reps, a percentage table and the plates per side.
Open the calculator120 kgfrom 100 kg × 6
- 95%115 kg
- 85%102.5 kg
- 70%85 kg
Per side
25 + 15 + 1.25
Three things we left out.
One
No email wall
The answer updates as you type. Nobody asks for your email.
Two
No hidden maths
Each tool prints its formula with your numbers in it, and the published source.
Three
No account
The sum runs in your browser. What you type is not sent or saved.
One-off here. Kept current in the app.
Here you type every number. In QuietGains your targets, estimated maxes and calories left come from your profile and your log.
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