LiftGauge

Free fitness calculators — no signup, sources shown

Calculate your BMI, calories, and macros — and see exactly how.

Every formula named and sourced. BMI uses the WHO standard; calories use Mifflin-St Jeor (2005 JADA meta-analysis, n = 47 studies); macros follow ACSM protein targets (1.6–2.2 g/kg). No hidden multipliers, no signup.

Start with BMI

Calculators

  1. BMI calculator

    Body Mass Index from height and weight, WHO classification, plus FFMI and waist-to-height ratio when you add age and waist. Shows where a high BMI may not reflect body composition for lifters.

  2. TDEE calculator

    Total Daily Energy Expenditure from Mifflin-St Jeor BMR multiplied by five activity levels (sedentary → very active). The multipliers are the Harris-Benedict revision values; the formula is cited in the result.

  3. BMR calculator

    Basal Metabolic Rate — calories at complete rest — using Mifflin-St Jeor (1990, JADA). Shows the raw BMR plus three TDEE multiples side by side so you can see the activity adjustment without hiding it.

  4. Calorie calculator

    From TDEE plus a goal (cut / maintain / bulk): daily calorie target and the implied weekly weight change in kg. Uses Wishnofsky's 7700 kcal/kg fat approximation, stated explicitly in the result.

  5. Macro calculator

    Protein, fat, and carbohydrate targets in grams and percentages, derived from your calorie goal. Protein target follows ACSM guidelines (1.6–2.2 g/kg depending on goal). All three macros shown with their calorie math.

For serious lifters

Reference data

What is a good DOTS score?

DOTS (Konertz, BVDK 2019) is the de-facto raw-open scoring standard on OpenPowerlifting and US raw federations like USPA — not an IPF formula (the IPF's own official coefficient since 2020 is IPF GoodLift). It gained ground because the older Wilks formula systematically under-scored heavier lifters. The table below is the actual DOTS distribution for male 83 kg raw lifters at age 30, computed from the OpenPowerlifting public dataset. A "good" DOTS for an intermediate raw lifter in this cohort sits around 395 (the 50th percentile); above 500 is regional-meet competitive.

DOTS distribution · male, 83 kg raw, age 30 · n = 326 lifters · OpenPowerlifting snapshot 2026-04 · CC0 (openpowerlifting.org)
Percentile Total (kg) DOTS Reads as
5th442.5300.2novice raw
25th522.5354.5club lifter
50th582.5395.2intermediate
75th646.9438.9regional
95th734.4498.3national-class

DOTS values derived from the listed totals using the Konertz / BVDK 2019 polynomial for male 83 kg. The "reads as" column is descriptive shorthand, not a federation classification. See the full per-cohort breakdown in rankings.

Where the percentiles come from

The competition cohort is the OpenPowerlifting CC0 dataset (snapshot 2026-04, ~141,000 raw-lifter records), segmented by sex, per-year age (15–80), IPF bodyweight class, and equipment. The recreational cohort is StrengthLevel's self-reported gym-logger pool, 153M+ entries, bodyweight × age tables combined multiplicatively (no calibration applied). The general-population cohort uses the ACFT 3-rep hex-bar deadlift converted to a conventional barbell 1RM via a 0.92 factor (Swinton, Lloyd, Keogh, Agouris 2011, PMID 21659894), with an age curve drawn from NHANES 2011–2014 grip strength as a multi-joint strength proxy.

Full cohort-cell widening rules and source links live in rankings and method; the static reference page is faq.

Which 1RM formulas, from where

Seven formulas are computed in parallel and the spread is surfaced as a ±%: Epley, Brzycki, Mayhew (PMID 1614532), Lombardi, O'Conner, Wathan, and Lander. They disagree by roughly 8–12% at 5+ reps and narrower at low reps; showing all seven plus a min/max spread exposes that uncertainty instead of hiding it behind a single false-precision number. The Prilepin volume table is the Charniga translation of A. S. Medvedyev, A System of Multi-Year Training in Weightlifting (Sportivny Press, 1986).

Per-formula citations, validation studies (LeSuer et al. 1997), and the full Prilepin chart live in method; the static reference page is faq.

Where to start

New here? Start with BMI — it only needs height and weight. Add age and activity level and the calorie and macro calculators fill automatically from the same inputs.

The lifting tools — 1RM, scores, rankings, and nutrition + strength retention — are in the same nav above.

No signup. No ads. Everything runs in your browser. .

LiftGauge · localStorage only · code and copy under CC0 · OpenPowerlifting dataset under CC0 (openpowerlifting.org).

Strength standards — squat, bench, deadlift & total benchmarks by bodyweight, from real meet and gym-log data.

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