Free Tools

Lifting Calculators, No Signup Required

Five research-backed calculators for strength training. All free, all in your browser, all tied to the same science that powers the IronStreak iOS app.

1RM
One Rep Max Calculator
Estimate your 1RM for bench, squat, deadlift — 7 proven formulas (Epley, Brzycki, Lander, more).
⚖︎
Plate Calculator
Enter target weight, see exactly which plates to load per side. Supports 20 kg / 45 lb bars.
Σ
Volume Calculator
Weekly sets per muscle group vs MEV / MAV / MRV — stay in the hypertrophy sweet spot.
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Strength Standards
How strong are you? Bodyweight-ratio percentiles for bench, squat, deadlift, OHP.
%
Macro Calculator
Daily calories + protein/carbs/fat for cutting, maintenance, or lean bulking.

Why use free online tools?

Good lifters track. Bad lifters guess. These five calculators cover the math you'll do most often as a lifter — estimating a 1RM from a hard set, loading plates for a given weight, checking if your weekly volume is actually enough to grow, gauging where you land relative to other trained lifters, and dialing in macros for a cut or bulk. All are research-backed, none require signup, and every tool works in the browser on any device.

The same math is built into the IronStreak iOS app alongside a full workout tracker with 91 exercises, streaks, XP, and 50 achievements — but the web tools are standalone, so you can use them even if you're not tracking in the app.

Tools coming soon

  • Body fat calculator (Navy method + Jackson-Pollock)
  • TDEE / BMR calculator (standalone, using Mifflin-St Jeor)
  • Warm-up weight calculator (auto-generate warm-up sets from working weight)
  • Interactive muscle map (click a muscle, see exercises)

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