Training calculators with receipts
Free calculators built from published sports-science formulas. Estimate your 1RM, measure jump height and power, plan plyometric volume, monitor training load and check recovery milestones. Every tool shows its formulas, limitations and sources.
33 calculators
Strength
6 toolsStrength Assessment (1RM, Relative Strength, Wilks & IPF GL)
One strength check, three views: estimate squat, bench and deadlift 1RMs from working sets, get strength-to-bodyweight ratios and levels for each lift, then see your powerlifting total as both Wilks and IPF GL points with the next milestone for every lift.
Open calculatorStrength1RM Calculator (One-Rep Max)
Estimate your one-repetition maximum from a submaximal set using Epley, Brzycki, Lombardi, Mayhew and Wathan equations, with accuracy notes based on published validation studies.
Open calculatorStrength%1RM Training Load Calculator
Turn any one-rep max into target training loads: enter a 1RM and target reps to get the recommended percentage and weight, with NSCA-based strength, power and hypertrophy loading zones.
Open calculatorStrengthRelative Strength Calculator (Strength-to-Bodyweight)
Express any 1RM as a bodyweight multiplier - the standard way coaches compare strength across athletes of different sizes.
Open calculatorStrengthWilks Score Calculator (Powerlifting)
Normalize a powerlifting total across bodyweights with the standard Wilks coefficient, including the official male and female coefficient equations.
Open calculatorStrengthRIR / RPE Training Load Calculator
Autoregulate your training: enter an estimated 1RM, target reps and reps in reserve (RIR) to get the percentage of 1RM and the working weight for the day.
Open calculatorPower & Jump
6 toolsVertical Jump Height Calculator
Measure your vertical jump the way coaches do: enter standing reach and jump reach to get jump height, plus the standard protocol for a valid wall-and-chalk test.
Open calculatorPower & JumpJump Height From Flight Time Calculator
Convert total airborne time into jump height (h = g x t2 / 8) or work backwards from height to flight time, for jump mats, timer apps and force-plate users.
Open calculatorPower & JumpCMJ Power Calculator (Sayers, Harman & Lewis)
Estimate peak and average power of a countermovement jump from jump height and body mass using the Sayers, Harman and Lewis regression equations from the sports-science literature.
Open calculatorPower & JumpRSI Calculator (Reactive Strength Index)
Calculate reactive strength index from jump height and ground contact time, with drop-jump interpretation ranges and the testing notes you need for valid results.
Open calculatorPower & JumpDunk Calculator: How High Do You Need to Jump to Dunk?
Calculate the vertical jump and reach you need to dunk on a 10 ft rim — enter standing reach and current jump, choose one-hand or two-hand clearance, and get your exact dunk gap.
Open calculatorPower & JumpVertical Jump Norms Calculator (Percentile by Sport & Sex)
Compare your CMJ, standing broad jump, relative squat or 30 m sprint against sport-specific reference percentiles for basketball, volleyball, soccer, track and general fitness athletes.
Open calculatorProgramming & Recovery
8 toolsRest Interval Calculator for Strength Training
Find NSCA-recommended rest periods for maximal strength, power, hypertrophy and endurance training, with the sets, reps and loading zones that go with each goal.
Open calculatorProgramming & RecoveryPlyometric Volume Calculator (Foot Contacts)
Estimate safe weekly plyometric volume in foot contacts by training experience, using NSCA guidelines, plus the intensity rules that keep high-impact jumps manageable.
Open calculatorProgramming & RecoveryDeload Week Planner
Plan a deload that fits your training block: get a suggested deload week, volume and intensity reductions, and the coaching rules behind unloading.
Open calculatorProgramming & RecoveryAcute:Chronic Workload Ratio Calculator (ACWR)
Monitor training-load balance with the acute:chronic workload ratio, including an RPE x minutes session-load helper and the 0.8-1.3 sweet spot from the Gabbett injury-risk research.
Open calculatorProgramming & RecoveryLimb Symmetry Index Calculator (LSI)
Calculate limb symmetry index from involved and uninvolved limb test scores, with the 90% return-to-sport threshold used in ACL and lower-limb rehab research.
Open calculatorProgramming & RecoveryTraining Volume Calculator (Tonnage)
Calculate session and weekly volume load (sets x reps x weight) for any exercise, with the coaching notes you need to use tonnage without overtraining.
Open calculatorProgramming & RecoveryHeart Rate Zone Calculator (Tanaka & Karvonen)
Estimate maximum heart rate with the Tanaka equation and build a five-zone training plan, using either %HRmax or the Karvonen heart-rate-reserve method.
Open calculatorProgramming & RecoveryVO2 Max Calculator (1.5 Mile Run, Walk & Cooper Test)
Estimate VO2max from three validated field tests: the 1.5-mile run, the Cooper 12-minute run and the Rockport 1-mile walk - with their published equations, plus age-based reference ranges.
Open calculatorBody & Nutrition
13 toolsNavy Body Fat Calculator (Hodgdon-Beckett)
Estimate body fat percentage with the official U.S. Navy circumference method from height, neck, waist and hip measurements, with accuracy limits and healthy-range categories.
Open calculatorBody & NutritionDaily Protein Intake Calculator for Athletes
Estimate daily protein needs by body weight and training goal using ISSN and sports-nutrition evidence: 1.4-2.0 g/kg for active individuals, with higher ranges for muscle gain and fat loss.
Open calculatorBody & NutritionMaintenance Calories Calculator (TDEE)
Estimate maintenance calories with four BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham) or back-calculate your true maintenance from a logged intake and weight trend, with fat-loss and muscle-gain targets.
Open calculatorBody & NutritionMacro Calculator for Athletes (Protein, Carbs & Fat)
Turn your calories into a daily macronutrient split with four BMR equations, goal-based protein, adjustable fat (20-35%), custom calorie targets and per-meal distribution for 3-6 feedings.
Open calculatorBody & NutritionCalories Burned Calculator (MET)
Estimate calories burned during training with MET values from the Compendium of Physical Activities - jump rope, running, cycling, resistance training and more.
Open calculatorBody & NutritionBMI Calculator (Body Mass Index)
Calculate BMI and BMI Prime with WHO classification categories, plus a clear explanation of why BMI alone is not enough for athletes.
Open calculatorBody & NutritionLean Body Mass Calculator (Boer Formula)
Estimate lean body mass and fat mass from height, weight and sex using the Boer equation, with the accuracy limits of a predictive formula.
Open calculatorBody & NutritionFFMI Calculator (Fat-Free Mass Index)
Calculate raw and height-normalized fat-free mass index from weight and body-fat percentage, with the natural-limit context from the Kouri research.
Open calculatorBody & NutritionWaist-to-Height Ratio Calculator (WHtR)
Check whether your waist is less than half your height - the simple 0.5 boundary from the Ashwell research, with the 0.5-0.6 and 0.6+ risk categories.
Open calculatorBody & NutritionSkinfold Body Fat Calculator (Jackson-Pollock 3-Site)
Estimate body fat from three skinfolds with the classic Jackson-Pollock equations and the Siri conversion - the field method used in exercise-science testing.
Open calculatorBody & NutritionWeight Loss Timeline Calculator
Estimate how long it takes to reach a goal weight from a daily calorie deficit or an athlete-friendly 0.25-1% weekly loss rate, with checkpoint projections and suggested intake.
Open calculatorBody & NutritionCreatine Dose Calculator
Get an evidence-based creatine loading and maintenance protocol from the ISSN position stand: 0.3 g/kg/day for 5-7 days, then 3-5 g/day.
Open calculatorBody & NutritionCaffeine Dose Calculator for Performance
Find the evidence-based 3-6 mg/kg caffeine dose for training and competition, with timing guidance and the 400 mg/day safety limit for healthy adults.
Open calculator