Strength & Fitness Calculators
One Rep Max Calculator
Estimate your 1RM from any set using the Epley, Brzycki and Lombardi formulas, plus training percentages and a plate-loading chart.
StrengthStrength Standards
See how your squat, bench and deadlift compare to lifters of your weight and sex — from beginner to elite.
NutritionTDEE & Calorie Calculator
Work out your maintenance calories and targets for cutting or bulking based on your activity level.
NutritionProtein Intake Calculator
Find your daily protein target for building muscle, cutting fat, or maintaining performance.
Body compBody Fat Calculator
Estimate your body fat percentage with the U.S. Navy tape method — no calipers or scales needed.
PowerliftingDOTS & Wilks Score
Compare powerlifting totals across body weights with the DOTS and Wilks scoring formulas.
Training & Nutrition Guides
Increase Your Bench Press
Setup checklist, frequency, sticking points and an 8-week focus block for a stalled bench.
TrainingBeginner Strength Guide
A complete 3-day starting program with progression rules and honest expectations.
NutritionThe Creatine Guide
What the evidence really says: the 3–5 g protocol, safety record, and the myths that won't die.
Why IronEval?
Most fitness calculators online are buried under popups, ask for your email, or hide how the numbers are produced. IronEval takes the opposite approach: every calculator is free, works instantly on your phone or desktop, and explains exactly which formulas it uses and where they come from.
The tools are built for people who actually train — lifters, powerlifters, and anyone following a structured strength program. Estimating your one rep max lets you program percentages safely without maxing out every week. Knowing your calorie and protein targets takes the guesswork out of cutting and bulking. And strength standards give you an honest benchmark of where you stand and what realistic progress looks like.
Nothing on this site requires an account, a download, or a payment. Your inputs never leave your browser — all calculations run locally on your device.