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Know Your Numbers.
Three calculators, zero fluff. Estimate your one-rep max, set your daily macros, and run the same tape test the military uses. Free, instant, nothing to sign up for.
One-Rep Max Calculator
Epley + Brzycki average · training percentages included · formulas + FAQ →
| %1RM | 95% | 90% | 85% | 80% | 75% | 70% |
|---|---|---|---|---|---|---|
| LOAD |
Estimated from your rep work — don't test a true single without a spotter and a reason. Use the percentages to set working weights.
Macro Calculator
Mifflin-St Jeor BMR · activity · goal · protein-first split · formulas + FAQ →
These are starting numbers, not gospel. Run them for two weeks, weigh in, adjust off the scale and the mirror. Not medical advice — a coach adjusts this for you weekly. That's the job.
Body-Fat Calculator (Military Tape Test)
U.S. Navy circumference method — the same tape test I took for 8 years · formulas + FAQ →
Tape measure, relaxed, don't suck in. It's an estimate — the trend over weeks matters more than any single reading.