LiftGauge Tools

LiftGauge field index · 24 destinations

Find the right strength or nutrition tool.

Start with the job in front of you. Every calculator names its method, keeps inputs in your browser, and works without an account.

Complete directory

All tools, grouped by outcome

24 tools · no signup

Estimate a lift

Turn a working set or target into usable training loads.

  • 1RM calculator

    Estimate your one-rep max from a top set using seven formulas side by side.

    Open tool

  • Bench press 1RM

    Estimate a bench press 1RM from load and reps, with RPE and plate guidance.

    Open tool

  • Squat 1RM

    Estimate a squat 1RM from load and reps, with RPE and programming context.

    Open tool

  • Deadlift 1RM

    Estimate a deadlift 1RM from load and reps, with RPE and programming context.

    Open tool

  • RPE calculator + chart

    Turn a top set into an estimated 1RM, then calculate a target load by reps and RPE.

    Open tool

  • Barbell plate calculator

    Find the exact or nearest plates per side from the inventory available in your gym.

    Open tool

Compare strength

Put a lift or total into a named comparison model.

  • Rankings · percentile

    Compare a lift or total with a named OpenPowerlifting meet-result cohort and see its percentile.

    Open tool

  • Scores · DOTS · Wilks

    Calculate DOTS, Wilks 2020 and IPF GL for a total or individual lifts.

    Open tool

  • Strength standards

    Browse squat, bench press, deadlift and total benchmarks by sex and bodyweight class.

    Open tool

  • Strength Age

    Map a bodyweight-adjusted DOTS score onto LiftGauge's competitive age curve.

    Open tool

  • Strength challenge

    Create or answer a privacy-safe percentile rematch without sharing bodyweight, age or sex.

    Open tool

Plan a meet

Prepare bodyweight class and attempt selection.

  • Powerlifting attempt calculator

    Plan nine editable meet attempts from recent strength, then hand loads to the plate calculator.

    Open tool

  • Weight class calculator

    Find an IPF or USAPL class and see the margin to neighbouring classes.

    Open tool

Body & nutrition

Estimate energy needs, targets, and body metrics.

  • BMI calculator

    Calculate BMI and see why muscular lifters may need FFMI and waist-to-height context.

    Open tool

  • TDEE calculator

    Estimate daily energy expenditure from Mifflin-St Jeor BMR and an activity level.

    Open tool

  • BMR calculator

    Estimate resting daily energy needs with the Mifflin-St Jeor equation.

    Open tool

  • Calorie calculator

    Turn estimated expenditure into cut, maintenance or gain calorie targets.

    Open tool

  • Macro calculator

    Split a calorie goal into protein, fat and carbohydrate targets.

    Open tool

  • Nutrition + retention

    Build a TDEE and macro plan with a directional cut-strength retention model.

    Open tool

Learn & verify

Inspect tables, methods, data, and caveats.

  • Prilepin's table

    Read Prilepin's intensity zones, optimal repetition counts and session ranges.

    Open tool

  • Historical ACFT deadlift scoring

    Review the archived Army Combat Fitness Test deadlift table and its historical context.

    Open tool

  • Method & sources

    Inspect formulas, assumptions, citations and comparison-population rules used by LiftGauge.

    Open tool

  • Dataset

    Inspect and download the exact OpenPowerlifting-derived artifacts behind rankings and standards.

    Open tool

  • FAQ

    Read sourced answers about formulas, cohorts, privacy and offline behaviour.

    Open tool