Forged With Reps · Training Tools
Dial in your numbers
Stronger together. Forged for more.
Nine tools to plan your training: calories and macros, body composition, muscle-building trajectory, one-rep max, strength scoring, weekly training volume, recovery timing, protein meal splits, and daily water needs.
Your Stats
Your Daily Targets
Fill in your stats and hit calculate — your calorie target and macro plates will load in here.
Your Lift
Estimated One-Rep Max
Enter the weight and reps from a recent working set to estimate your 1RM and training percentages.
Your Stats
Daily Water Target
Enter your bodyweight and today's training time to get a daily water target.
Your Measurements
Estimated Body Composition
Enter your measurements — this uses the U.S. Navy tape-measure method. A cheap tape measure gets you within a few percent of a DEXA scan.
Your Stats
Fat-Free Mass Index
FFMI estimates how much muscle you're carrying relative to your height — useful for tracking progress toward your natural potential. Enter your stats, or run the Body Fat calculator first and pull the result in.
Your Protein Target
Per-Meal Breakdown
Enter your daily protein target and how many meals you eat — this spaces it out so no single meal is stuck carrying the load.
This Week's Lifts
Sets × reps × weight for up to four lifts. Leave a row at zero if you're tracking fewer.
Total Weekly Tonnage
Log your working sets for the week to see total tonnage lifted — a simple way to track whether you're progressively overloading.
Your Training Load
Recovery Recommendation
Enter your training frequency, intensity, and time since your last deload to get a rest-day and deload-timing recommendation.
Your Total
Use your squat + bench + deadlift total, or a single lift to see that lift's score.
Wilks Score
Wilks lets you compare strength across bodyweights — enter your stats to see your score and rough strength level.