Nishaana
Free fitness calculators.
Every Nishaana calculator in one place — estimate your 1RM, find your calories and macros, check your body composition and strength standards, or generate a full program. All of them run instantly in your browser, with no signup, and you can save any result to a free account.
Showing 52 of 52 calculators
Strength & 1RM
1RM calculator
Estimate your one-rep max from any set.
1RM percentage chart
Every percentage-of-1RM training weight at a glance.
Bench press calculator
Find your max bench from a rep set.
Deadlift 1RM calculator
Estimate your one-rep max deadlift.
e1RM tracker
Track your estimated 1RM as it climbs.
Plate calculator
Work out which plates to load on each side.
Plate loading chart
A quick chart of common barbell loads.
Rep max calculator
Convert any rep max to another — 3RM, 5RM and up.
RPE calculator
Turn RPE and reps into a working weight.
Squat 1RM calculator
Estimate your one-rep max squat.
Warm-up calculator
Build warm-up sets up to your top weight.
Standards & benchmarks
DOTS calculator
Compare lifts across bodyweights with DOTS.
Grip strength standards
Benchmark your grip against the norms.
IPF GL points calculator
Score a powerlifting total with IPF GL points.
Pull-up progression
Plan your path to more pull-ups.
Push-up test
See how your push-up count ranks by age.
Strength level calculator
Rate a lift from beginner to elite.
Strength standards
See how your lifts rank by bodyweight.
Wilks calculator
Score your total with the Wilks formula.
Body composition
BMI calculator
Find your BMI and weight category.
Body fat calculator
Estimate body-fat percentage from measurements.
Body frame calculator
Size your frame from your wrist.
FFMI calculator
Measure muscle with fat-free mass index.
Ideal weight calculator
Find a healthy target weight range.
Lean body mass calculator
Work out how much of you is lean mass.
Calories & macros
BMR calculator
Your basal metabolic rate at rest.
Bulking calculator
Dial in a surplus for lean gains.
Calorie calculator
Your target calories for any goal.
Calorie deficit calculator
Set a deficit for steady fat loss.
Cutting calculator
Plan your calories for a clean cut.
Macro calculator
Split your calories into protein, carbs and fat.
Maintenance calories
The calories that hold your weight steady.
Protein calculator
How much protein you need per day.
TDEE calculator
Your daily calorie burn, in one tap.
Cardio & conditioning
Programming
5/3/1 calculator
Set up Wendler 5/3/1 from your maxes.
GZCLP generator
Generate a GZCLP progression week.
nSuns generator
Generate an nSuns linear-progression week.
PPL generator
Build a push / pull / legs week.
Program generator
Build a full training plan in seconds.
Upper/lower generator
Build an upper / lower split.
Volume landmark calculator
Find your MEV, MAV and MRV per muscle.
Workout builder
Assemble a session, exercise by exercise.
Workout split generator
Match a split to your days per week.
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Save every result in one place.
Run the calculators, then track your numbers over time — free in your browser.
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