Free home gym calculators

Lifting

Loading the bar, estimating maxes and scoring your lifts.

• Barbell calculatorPlates per side for any target weight, bar and plate set, in lb or kg.
• DOTS calculatorDOTS, Wilks, Wilks 2020 and IPF GL points from bodyweight and total, in lb or kg.
• One rep max calculatorEstimate your 1RM from any set of 1 to 12 reps, with a percentage chart.
• RPE calculatorWeight, reps and RPE in; estimated 1RM and your next working weight out.

Cardio

Pace, speed, steps and heart rate for treadmills, walking pads, bikes and rowers.

• Heart rate zone calculatorMax heart rate, five training zones and your zone 2 range in bpm.
• Steps to miles calculatorConvert steps to miles or km using your height, sex and walking or running speed.
• Treadmill pace converterTurn treadmill mph or km/h into pace per mile or km, plus 5K to marathon times.

Nutrition and body

Protein targets and body composition, with the research cited.

• FFMI calculatorFat-free mass index, normalized FFMI and lean body mass from height, weight and body fat.
• Protein calculatorDaily protein range, g per lb and per kg, and grams per meal for your goal.

Planning

Budgets and set-up for a home gym.

• Home gym cost calculatorPrice a rack, bar, plates, bench and floor at budget, mid or premium store prices.

Quick checks on the homepage

• Will it fit? Ceiling checkerRack, press and pull-up clearance in inches.
• What to buy firstBuying order at $500, $1,500 and $5,000.
• Find the right guideThree questions, then the right category.