Free Tools For Your Fitness Journey

RPE/RIR Calculator

Take the guesswork out of your training with our RPE/RIR Calculator. This RPE/RIR calculator uses your previous set’s weight, reps, and RPE/RIR to estimate your 1-rep max and recommend the ideal load for your next set. Perfect for autoregulated training, RPE/RIR-based programs, and lifters who want to train smarter and recover better.

Sleep Calculator

Wondering how much sleep you really need to recover after training? This sleep recovery calculator uses your workout intensity, soreness, sleep quality, stress level, and age to give you a personalized recommendation for how many hours of rest your body needs tonight. Whether you’re lifting heavy, dealing with stress, or just trying to bounce back stronger tomorrow — use this tool to dial in your optimal recovery window.

Goal-Based Macro/Calorie Calculator

Estimate your total daily energy expenditure (TDEE) and get calorie & macro targets for maintenance, fat loss, muscle gain, or recomposition. Use the TDEE Goal-Based Macro Calculator for personalized nutrition planning. This calculator takes into account your current weight, activity level, and age to provide your suggested macros based on your goal. Keep in mind that this is just a recommended starting point. Everyone’s metabolism is a little different, so you may need to adjust your intake up or down slightly based on how your body responds.

Want help with your strength training program?

Check out our personalized program generator that creates a program just for you, based on your available equipment, goals and time.