Calculators for people who lift — and the people who coach them
The numbers every program starts from — maxes, macros and training zones for lifters; rates, revenue and retention for coaches. Free, no signup, no email.
Strength
One rep max calculator
Estimate your 1RM from any set, with a percentage table for programming.
Strength standards
See whether your squat, bench, deadlift and press are beginner, intermediate or elite for your bodyweight.
Warm-up sets calculator
The exact ramp to your working weight — bar to top set, plate-rounded.
Plate loading calculator
Which plates go on each side of the bar for any target weight.
Nutrition & body composition
Macro calculator
Daily protein, carbs and fat targets for cutting, maintaining or building muscle.
TDEE calculator
Your total daily energy expenditure — the maintenance calories every plan starts from.
Protein intake calculator
How many grams of protein you actually need per day, for your goal.
Body fat calculator
Estimate your body fat percentage with a tape measure — the U.S. Navy method.
Conditioning
For trainers & coaches
Trainers: put numbers like these to work
AirFit is one home for programs, meal plans and scheduling — delivered to your clients in an app that looks like your gym.
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