Fitness Calculator | 1RM, Weight Loss & Calories

Input

Estimate your 1RM using common formulas.

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Weight (kg)

Repetitions (reps)

Formula

Formula details

Select a formula to see details.

Rounding

Tip: best accuracy usually within 1–10 reps. Average mode computes mean of available formulas and shows min/max range.

Result

Quick working set guidance + % table.

Estimated 1RM

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Enter values and calculate

85% working set

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Common training intensity

Percent table

Rounded to your selected increment

History

Input

Estimate time needed from deficit and targets.

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Start weight (kg)

Goal weight (kg)

Daily deficit (kcal/day)

Deficit days/week (days)

kcal per kg lost (kcal/kg)

Default uses 7700 kcal/kg. Real-world varies by adherence/body comp. Use this as a planning baseline.

Result

Loss amount, days, and estimated date.

Target loss

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Total to lose

Estimated duration

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Total deficit required

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Based on selected conversion

History

Input

Estimate BMR/TDEE and derive macros.

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Sex

Age

Height (cm)

Weight (kg)

Activity factor

Goal adjustment

Uses Mifflin–St Jeor. TDEE = BMR × activity factor. Macros derived from intake.

Protein target

Fat minimum

Carbs are allocated from remaining calories after protein & fat.

Result

BMR, TDEE, intake, and macros.

BMR

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Basal metabolic rate

TDEE

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Maintenance calories

Recommended intake

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Macros (estimated)

Protein

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Fat

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Carbs

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History