SYNCT tools
Free fitness calculators
Quick, honest calculators for lifting, training and nutrition. No email, no sign-up, and the maths is explained on every page.
Strength
- 1RM CalculatorEstimate your one-rep max from any set and see where it sits on strength standards for your bodyweight.
- RPE CalculatorTurn “8 reps at RPE 8” into a weight from your 1RM, or work out your max from an RPE set.
- DOTS & Wilks CalculatorHow strong you are for your bodyweight: a powerlifting score from your squat, bench and deadlift.
- Plate CalculatorExactly which plates go on each side of the bar for a target weight, using the plates your gym has.
- Warm-up CalculatorWarm-up sets, reps and plates worked out from your working weight, from the empty bar up.
Training
Nutrition
Which calculator do I need?
For lifting, start with the 1RM calculator to estimate your one-rep max, then use the RPE calculator to turn "5 reps at RPE 8" into a weight and the DOTS calculator to see how strong you are for your bodyweight. On the day, the warm-up calculator builds your ramp to that weight and the plate calculator tells you what to load on each side.
For planning, the training volume calculator counts your weekly sets per muscle group, and the HYROX pacing calculator turns a target finish time into a full race plan. For food, the TDEE calculator gives you maintenance calories, and the protein calculator gives you a daily protein target for your goal.
Frequently asked questions
Yes. Every calculator is free, with no account, email or sign-up. They work in your browser on your phone or computer.
They use well-established formulas and research, such as Epley and Brzycki for 1RM, the RTS chart for RPE, the IPF DOTS formula and Mifflin-St Jeor for calories, and each page explains its maths. Treat the results as good estimates, then adjust from what your training tells you.
No. The calculators work on their own. The [SYNCT app](/) is free too, and does a lot of this automatically from the sets you log, like keeping your estimated maxes up to date.
The calculators are free. So is the app.
SYNCT logs every set, keeps your maxes up to date and puts the people you train with in the same place.
