Calculators
Free tools for lifters - all calculations run in your browser.
Strength
Powerlifting
Body Composition
Tools
Strength Calculators for Lifters
Every calculator on this page runs entirely in your browser - no accounts, no data collection, no waiting for a server response. Whether you need to estimate your one rep max from a recent training set, figure out which plates to load for a target weight, or generate your Wilks, DOTS, and IPF GL scores, the answer is one click away.
The 1RM calculators use the Epley and Brzycki formulas, both of which are well-validated for sets in the 2–10 rep range. The powerlifting scoring calculators implement the official formulas published by the IPF and are accurate to the same precision used in competition software. All unit conversion between kg and lb is handled automatically.
Each calculator links to the relevant strength standards pages so you can immediately see how your numbers compare to other lifters at your bodyweight. Standards are available for 64 exercises across barbell, bodyweight, dumbbell, machine, and cable movements - broken down by gender and bodyweight bracket from Beginner through Elite.
Frequently Asked Questions
What is a one rep max (1RM) and why does it matter?
Your 1RM is the maximum weight you can lift for one complete repetition. It is the foundation of percentage-based programming - most training plans prescribe loads as a percentage of your 1RM, so knowing it lets you train with precision.
How do I figure out my strength level?
Use the One Rep Max Calculator or the Bench Press Calculator and enter your bodyweight. The calculator will compare your estimated 1RM to population standards and tell you whether you are at beginner, novice, intermediate, advanced, or elite level.
What is a Wilks or DOTS score?
Wilks and DOTS are bodyweight-adjusted coefficients used in powerlifting to compare totals across different weight classes. They allow a 60 kg lifter and a 120 kg lifter to be compared on equal footing. DOTS is newer and more accurate; Wilks is more widely recognised historically.
How do I use the plate calculator?
Enter your target barbell weight and the weight of your bar. The calculator tells you exactly which plates to load on each side - no more arithmetic at the rack.
Do these calculators work in both kg and lb?
Yes - all calculators support both kilograms and pounds. Unit conversion is handled automatically wherever needed (for example, strength standards are stored in kg but displayed in your chosen unit).
Are the calculations done on my device?
All calculations run entirely in your browser. No data is sent to any server, and nothing is stored beyond your browser session (some calculators use localStorage to remember your last inputs).