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Free fitness tools

Practical calculators for better training decisions

Carbyne Lab tools are built for lifters and coaches who want useful estimates without opening a spreadsheet. Use them with your workout log, then read the linked guides before making large programming changes.

Strength Calculator

Estimate your one-rep max, training max, back-off loads, and percentage table from a recent set and RPE.

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TDEE & Calorie Calculator

Find your Basal Metabolic Rate and Total Daily Energy Expenditure, then get calorie targets for cutting, maintaining, or lean bulking.

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Macro Calculator

Turn your daily calorie target into a protein, carbs, and fat split — with a full breakdown showing how macros add up to calories.

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One-Rep Max Calculator

Estimate your 1RM from any set using four formulas (Brzycki, Epley, Lander, O'Conner) plus a percentage and rep-max training table.

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Training Guides

Pair the calculators with practical guides on progressive overload, warm-ups, RPE, and recovery.

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Personal Training

Work with a coach when you want programming decisions reviewed against your goals and injury history.

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How to use the calculators

Treat every calculator result as a starting point. A one-rep max estimate is not a promise that you should test that weight today. A TDEE estimate is not proof that your metabolism is broken if the first week does not move exactly as expected. The useful workflow is estimate, apply conservatively, log the result, then adjust from a trend.

For strength work, choose loads that match the movement standard you can actually repeat. If the calculator says a higher number but depth, tempo, or range of motion changes, keep the training max lower. For nutrition, compare calorie targets against two weeks of body-weight averages, waist measurements, hunger, and training performance before changing the plan.

The public tools are intentionally connected to the training guides. Use the calculator for the number, then use the guide to decide what that number should mean in a real program.

When to be conservative

  • Use lower strength estimates when the input set was a grinder, high-rep set, partial range, or performed after poor sleep.
  • Use smaller calorie changes when weight is moving but day-to-day water retention makes progress look noisy.
  • Do not use app estimates to train through sharp pain, worsening symptoms, or a movement you cannot control.
  • Ask a qualified coach or clinician when the result affects injury management, medical conditions, or return-to-sport decisions.