A training day runs on numbers. Most people guess them.

One-rep max, TDEE, macros, body fat, plates, pace. Training calculators for lifters and runners, with the formula shown on every result.

Gym Math

8 tools

Strength

Two numbers. Instant one-rep max. No funnel.

Try it 3 formulas, lb/kg

Exact plates per side, both directions, in one glance.

Try it your gym's plates

Wilks and DOTS side by side, with the math shown.

Try it kg/lb toggle

Running & Pace

Enter two of pace, time, distance. Get the third and splits.

Try it solves any third

×÷

Your coefficients, your roster, one pace grid.

Try it your own coefficients

Nutrition

Your daily calories, remembered for your next visit.

Try it 5 activity levels

Your macros in 30 seconds, with the math shown.

Try it 4 diet presets

Body-fat percentage from a tape measure. No calipers.

Pick by the goal

Estimate a max without testing itOnemaxweight and reps in, three formulas out Set a daily calorie numberTDEEfyBMR plus five activity bands Turn calories into gramsMacraprotein, carb, and fat targets Check body fat with a tape measureTapeleanneck, waist, and height, nothing else Load the bar to a target weightPlatesideplates per side, drawn to scale Compare lifts across bodyweightsCoeffliftWilks and DOTS, side by side Pace a race before you run itMilemarqpace, finish time, distance, splits Build a pace chart for a whole squadCoeffpaceroster down the side, your zone columns across

Where the formulas come from

Epley, Brzycki, LombardiOne-rep max estimateOnemaxNSCA percentage-of-max table included Mifflin-St JeorResting burn and maintenance caloriesTDEEfysame engine feeds Macra's calorie target 4/4/9 calories per gramProtein, carb, and fat gramsMacrasplits from 30/40/30 to keto presets US Navy circumference methodBody-fat percent from a tapeTapeleanHodgdon and Beckett, 1984 Original Wilks and DOTS polynomialsBodyweight-adjusted strength scoreCoeffliftDOTS uses the official 2019 coefficients Distance over timePace, speed, finish time, splitsMilemarqpace truncated, clock times rounded Largest-plate-first fillPlates per side of the barPlateside45 lb and 20 kg bars, standard plate sets Base time by a per-column coefficientZone target times for every athleteCoeffpacemultiply or divide per column, rounded once at the unit shown

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