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Strength Training
Calculators

6 calculators to read your baseline and dial in your intake. Instant results, no signup required.

Nutrition

Dial in your intake in this order

Calories (TDEE)

Starting point: your daily expenditure based on activity level.

Split your calories into protein, carbs and fat based on your goal.

Fine-tune your exact protein intake in g/kg based on your goal.

Start with calories, then macros, then protein →

Performance

Measure and program your strength

Estimate your one-rep max: the foundation of any serious program.

Body composition

Read your real muscle progress

The muscle development index built for lifters, without body-fat bias.

The classic, with the athlete-friendly disclaimer it deserves.

ForgeSport

Calculators give you the numbers. ForgeSport turns them into an adaptive program that evolves every week.