Free Gym Calculators
Practical tools for serious lifters. No signup, no paywall — just the numbers you need.
All gym calculators
Strength Calculators
- Calculate 1RM →
One Rep Max Calculator
Estimate your 1RM for any lift using your reps and weight. Supports multiple formulas including Epley, Brzycki, and Lombardi so you can compare and choose.
- Calculate Plates →
Barbell Plate Calculator
Work out exactly which plates to load on each side of the bar for any target weight. Supports standard 20kg/45lb bars, custom bar weights, and kg or lbs.
- Check My Standards →
Strength Standards Calculator
See how your bench, squat, deadlift, and overhead press compare to lifters of your bodyweight and gender, from beginner to elite.
- Calculate Wilks Score →
Wilks Score Calculator
Calculate your Wilks score to compare raw strength fairly across different bodyweights, for powerlifting total or individual lifts.
- Convert RPE →
RPE to Percentage Calculator
Convert RPE and reps in reserve to a percentage of your 1RM, or work out your RPE from the weight and reps you actually used.
Volume & Programming
- Build your plan →
Progressive Overload Calculator
Build a free week-by-week progressive overload plan for weighted and bodyweight exercises. Supports bench, squat, deadlift, pull ups, push ups, and more — with add weight, add reps, and add sets methods.
- Calculate Rest Time →
Rest Time Between Sets Calculator
Get a recommended rest period based on your training goal, exercise type, and experience level — plus a built-in countdown timer.
- Calculate My Volume →
Weekly Training Volume Calculator
Find your ideal weekly sets per muscle group based on your goal, training experience, and days per week — from minimum effective volume to your ceiling.
- Plan My Deload →
Deload Week Calculator
Find out how often you should deload based on training age, session frequency, and intensity — plus whether you need one right now based on fatigue signs.
- Build My Progression →
Bodyweight Exercise Progression Calculator
Get a week-by-week sets and reps plan for push ups, pull ups, dips, squats, and pike push ups — including when you unlock harder variations.
- Calculate TUT →
Time Under Tension Calculator
Calculate total time under tension from your tempo, reps, and sets — with a training focus rating and common tempo presets.
Nutrition Calculators
- Calculate TDEE →
TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories your body burns each day. Use it to set accurate calorie targets for cutting, maintaining, or bulking.
- Calculate Macros →
Macro Calculator
Find out exactly how many grams of protein, carbs, and fat to eat daily. Adjusts protein targets by training experience and body fat percentage for precise results.
- Calculate My Deficit →
Calorie Deficit Calculator
Find the right daily calorie deficit to lose fat while preserving muscle, with a protein target and estimated timeline to your goal weight.
Track your lifts in the app too
Sleet brings these calculators into your gym workflow — alongside a full workout tracker, AI planner, and progressive overload charts.
