OLYMPUSATHLETICS
CALL OR TEXT(209) 628-3423 TRY OLYMPUS

FREE TRAINING TOOLS

Useful numbers.
No guesswork.

Estimate training loads, build smarter backoff work, and get a practical starting point for daily nutrition. No account required.

CHOOSE A TOOL

Calculate. Then coach the context.

These outputs are estimates, not prescriptions. Use them as a starting point, then adjust for technique, readiness, training age, and the goal of the session.

01

Rep max calculator

Turn a known 1RM into estimated working weights for different rep targets.

Epley estimate
Unit

Best used for sets of 1–12 reps performed with consistent technique.

Your estimate appears hereEnter a known one-rep max and the rep target you want to plan.
02

Estimated 1RM calculator

Estimate your one-rep max from a challenging multi-rep set.

Two-formula average
Unit

For a useful estimate, enter a hard set with no more than about two reps left in reserve.

Your estimate appears hereEnter the weight and reps from a recent challenging set.
03

Backoff calculator

Set repeatable work after a top set or from a known max.

Load and volume
Unit

Choose whether the starting number is today’s top set or your 1RM based on how your program defines the percentage.

Your backoff load appears hereEnter a reference load, percentage, and the work you plan to complete.
04

Nutrition starting point

Estimate maintenance calories and a practical daily protein range.

Mifflin-St Jeor
Measurement system

The equation uses sex-specific constants and provides a population-level estimate. Real maintenance needs can differ.

Your starting point appears hereEnter your measurements and usual activity level for an estimate.
Use estimates responsibly These calculators are educational tools and do not replace individualized coaching, medical care, or nutrition advice from a qualified professional. Stop exercise and seek appropriate care if you experience pain, dizziness, or other concerning symptoms.