💪 Lifting Calc

Straight math for lifting and nutrition, no sign-up required

Most fitness advice online is either broscience or a sales pitch, and the handful of numbers that genuinely matter tend to sit behind an email wall. LiftingCalc exists to hand those numbers straight over. How many calories do you actually burn in a day? What is your one-rep max from a set of five? How much protein do you need at your bodyweight? Each answer takes a couple of seconds, and every tool shows the formula it used so you can check the work.

The calculators cover the basics that come up when you are planning training or food: estimated one-rep max and percentage-based training loads, total daily energy expenditure, macro splits, protein targets, body fat estimation, and the cost and electrolyte math for anyone eating a meat-based diet. Results are given in both metric and imperial, so kilograms and pounds, centimetres and inches, all work without converting anything yourself.

Nothing here needs an account, and the numbers you enter never leave your browser. Every calculator is paired with a written explanation of the equation behind it, including a worked example and the honest limitations, because a number you do not understand is a number you cannot use well. Pick a tool below, or read the training and nutrition guides for the deeper reasoning.

LiftingCalc is educational and is not medical advice. The editor is not a physician or registered dietitian, so talk to a qualified professional before making significant changes to your training or diet.