Interactive Fitness Tools
Calculate your calorie, protein, carb and fat needs, estimate the maximum weight you can lift, and find your heart rate zones during exercise. Free tools from Maalem Fitness Training Institute.
Estimates for a healthy adult. They don't replace consulting a dietitian, especially with a health condition or pregnancy.
| Percentage | Weight | Suitable reps |
|---|---|---|
| 95% | 91 kg | 2 |
| 90% | 86.5 kg | 3–4 |
| 85% | 81.5 kg | 5–6 |
| 80% | 77 kg | 7–8 |
| 75% | 72 kg | 9–10 |
| 70% | 67 kg | 11–12 |
| 65% | 62.5 kg | 13–15 |
| 60% | 57.5 kg | 15–20 |
The estimate is most accurate with 3–8 reps. Don't actually test your max without a warm-up and a spotter.
Measure your resting heart rate in the morning before getting out of bed. These figures are general and don't suit people taking medication that affects heart rate.
BMI doesn't distinguish between muscle and fat, so it can be high in athletes with a lot of muscle mass.
Calculations happen only on your device. We don't save or send any data you enter.
How do we calculate the results?
- Calories: Resting metabolic rate using the Mifflin–St Jeor equation (1990), multiplied by an activity factor (1.2 to 1.9). Fat loss = 80% of needs; muscle building = 110%.
- Protein: 1.6 g per kg to maintain, 1.8 to build muscle, and 2.0 during fat loss, within the International Society of Sports Nutrition recommendations (1.4–2.0 g/kg).
- Fat and carbs: Fat is 25% of calories; the rest is carbohydrates.
- One-rep max (1RM): Epley formula (weight × (1 + reps ÷ 30)), most accurate up to 10 reps.
- Heart rate: Max heart rate with the Tanaka formula (208 − 0.7 × age), and zones with the Karvonen method (heart rate reserve).
- Body mass index: Weight ÷ height squared, using the World Health Organization classification.
Results are general estimates for healthy adults and don't replace an assessment by a specialist or doctor.