Old Iron Max
Enter any working set. Get your estimated 1-rep max, training max, and a full percentage table with plate-by-plate breakdowns.
Enter a weight and rep count to calculate your max.
| % | Weight | Plates per Side |
|---|
Epley formula: weight × (1 + reps ÷ 30). Training max = 90% of estimated 1RM, rounded to nearest 5 lbs. Percentage weights rounded to nearest 2.5 lbs.
Plate Math
Enter a target weight. See exactly which plates to load per side — with a visual barbell diagram and text breakdown.
Enter a weight to see the plate breakdown.
Available plates: 45, 35, 25, 10, 5, 2.5 lbs. Minimum loadable weight above bar: bar + 5 lbs (one 2.5 lb plate per side). Non-achievable weights show the closest loadable alternative.
Recomp Calculator
Enter your stats and goal. Get your estimated daily energy need, target calories, and a full macro breakdown in grams and calories.
Complete your profile and select a goal to see your targets.
Uses Mifflin-St Jeor BMR adjusted for step-based NEAT and structured training days. Protein set at 1 g/lb bodyweight. Fat at 25% of target calories. Carbs fill the remainder. Recomp = −200 kcal/day. Cut = −500 kcal/day. Lean Bulk = +250 kcal/day.
Deload Detector
Answer four questions about how your body feels this week. The tool scores your readiness and tells you whether to train, monitor, or deload — with no hedging.
How is your motivation to train this week?
How does your strength compare to two weeks ago?
How is your sleep and overall recovery this week?
How sore or beat up do you feel going into sessions?
Complete the assessment above to receive your readiness verdict.
This tool is a training aid, not medical advice. Scores reflect reported subjective readiness across four markers. Use alongside your training log — not as a substitute for it.