---
type: CollectionPage
title: "Free Lifting Calculators: Macros, 1RM, FFMI"
description: "Five free calculators for lifters: macros, calories left today, FFMI from a scan, water intake and one-rep max with plates. No sign-up, working shown."
resource: https://quietgains.app/tools
tags: ["calculators", "tools"]
timestamp: 2026-09-22
---

# Five lifting calculators. No sign-up.

Each one runs in your browser and prints its formula, its sources and your numbers in the working.

## Macro calculator

[Macro calculator](https://quietgains.app/tools/macro-calculator): Daily calories from the Mifflin-St Jeor equation, then protein per kilo, fat and carbs. Example: 2,760 kcal a day for a 30-year-old man, 180 cm, 80 kg, training 4 to 5 days a week.

## Energy left calculator

[Energy left calculator](https://quietgains.app/tools/energy-left-calculator): Your target, plus what training burned, minus what you have eaten so far. Example: 860 kcal left from a 2,600 kcal target, 420 burned and 2,160 eaten.

## FFMI calculator

[FFMI calculator](https://quietgains.app/tools/ffmi-calculator): Weight, fat mass and height from a scan sheet. Body fat, lean mass and FFMI back. Example: 18.3% body fat, 67.0 kg lean mass and a normalized FFMI of 20.7 from 82 kg, 15 kg of fat and 180 cm.

## Water intake calculator

[Water intake calculator](https://quietgains.app/tools/water-intake-calculator): Litres for the day from bodyweight and training time, split into morning, session, afternoon and evening. Example: 3.55 litres for 80 kg and 60 minutes of training at an average sweat rate.

## One-rep max calculator

[One-rep max calculator](https://quietgains.app/tools/one-rep-max-calculator): An estimated max from one set of 1 to 12 reps, a percentage table and the plates per side. Example: 120 kg from 100 kg × 6 by Epley, with 25 + 15 + 1.25 a side at 85%.

## Three things we left out.

- No email wall. The answer updates as you type. Nobody asks for your email.
- No hidden maths. Each tool prints its formula with your numbers in it, and the published source.
- 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. Related reading: [the Journal](https://quietgains.app/journal).