Dial in your gym numbers.
Cutting, maintenance, or bulking: see the daily calories and macros that fit you in seconds. Free, no account needed.
1RM calculator
Estimate your one-rep max from a weight and the reps you usually do.
0 kg 1RM
| % 1RM | Weight | Approx. reps |
|---|
Average of the Epley & Brzycki formulas. Most accurate for 2–10 reps.
About calories, macros & training.
What are TDEE and BMR?
BMR is the calories your body burns at complete rest. TDEE is your total daily calories including activity and exercise. To lose fat (cutting) eat below TDEE; to build muscle (bulking) eat slightly above it.
How much protein do I need for the gym?
Generally 1.6–2.2 g per kg of body weight per day. When cutting we use the higher end (2.0 g/kg) to protect muscle. With a high BMI, the calculator uses a reference weight so protein is not overestimated.
Which formulas are used?
BMR uses Mifflin-St Jeor. If you enter waist and neck (plus hip for women), body fat is estimated with the US Navy Method and BMR switches to Katch-McArdle, which is more accurate for muscular people. BMI uses WHO Asia-Pacific cut-offs.
How fast can I lose weight?
A mild cut (−10%) usually loses about 0.25–0.5 kg per week, a normal cut (−20%) about 0.5–0.8 kg per week. Target calories never go below your BMR for safety.
What is 1RM?
1RM (one-rep max) is the heaviest weight you can lift once with good form. The 1RM calculator estimates it from a weight and the reps you did, without testing your max.
What does the paid report include?
A 7-day meal plan with Indonesian food matching your calories and macros, a weekly shopping list with estimated cost, a 4-week workout program for your schedule and equipment, and a PDF.