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Four quick estimates that answer the questions every training plan starts with: where your weight sits, how much energy your body burns, and how heavy a single rep would be. Everything is worked out in your browser — nothing you type is sent anywhere.
Body Mass Index from your weight and height, with the WHO weight-status band it falls in.
The energy your body burns at complete rest, by the Mifflin–St Jeor equation.
Your daily energy burn once training and everyday movement are counted in.
The heaviest single rep your last set predicts, by both Epley and Brzycki.
Know what to eat, then pick what to train. Browse the exercise library