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Calorie & strength calculators
Nutrition
TDEE & calorie calculator
Total Daily Energy Expenditure — the calories you burn per day — plus suggested cut and bulk targets, BMI, and a healthy weight range.
Quick estimate — based on activity level
Formula comparison (TDEE)
- Harris-Benedict (Revised)2,858 kcal
- Mifflin-St Jeor2,740 kcal
- Average of All Formulas2,799 kcal
Each formula uses the same activity multiplier. Katch-McArdle & Cunningham appear only when you provide body-fat %.
Maintenance calories (TDEE)
2740kcal/day
Macro targets
2,740 kcal/dayProtein · 35%
240g
Carbs · 40%
274g
Fat · 25%
76g
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One-rep max calculator
Estimate your one-rep max from a working set, with recommended training weights for strength, hypertrophy, and endurance.
Formula comparison (1RM)
- Epley Formula117 kg
- Brzycki Formula113 kg
- Lander Formula114 kg
- O'Conner Formula113 kg
- Lombardi Formula117 kg
- Mayhew Formula119 kg
- Average of All Formulas115 kg
Average blends all six formulas. Estimates diverge most at higher reps.
Estimated 1RM
115kg
Training zones
- Max Strength1-3 Reps104–115 kg
- Strength4-6 Reps92–104 kg
- Hypertrophy8-12 Reps75–92 kg
- Endurance15+ Reps58–75 kg
Percentage of 1RM
- 1 rep · 100%115 kg
- 2 reps · 95%109 kg
- 3 reps · 93%107 kg
- 4 reps · 90%104 kg
- 5 reps · 87%100 kg
- 6 reps · 85%98 kg
- 8 reps · 80%92 kg
- 10 reps · 75%86 kg
- 12 reps · 70%81 kg
- 15 reps · 65%75 kg
These calculators provide estimates for informational purposes only and are not medical or nutritional advice. See our disclaimer.