rpe.training
Strength RPE Calculator 1RM Calculator Wilks / DOTS / IPF GL Nutrition TDEE Calculator Macro Calculator BMI Calculator Training Heart Rate Zones Plate Calculator More Guides About Contact

About rpe.training

rpe.training is a mobile-first calculator hub for strength athletes. The goal is simple: give lifters fast, reliable tools they can use between sets — without clutter, logins, or spreadsheets.

Why it exists

  • Unified calculators (RPE, 1RM, TDEE, macros, and more) in one place
  • Practical defaults and evidence-based assumptions
  • Your data stays local (saved to your browser via localStorage)

Credits

The RPE percentage table is based on the commonly used Tuchscherer/Helms standard.

Built by

Brandon Edmunds / Metaslope

Feedback

Bugs, feature requests, or ideas? Open a GitHub issue.

Tech stack & privacy

  • Static site built with Astro
  • No accounts
  • No tracking beyond optional analytics
  • Saved calculator data remains on your device

The calculators

Every tool on rpe.training is built for practical use between sets — fast-loading, mobile-first, no sign-in required.

  • RPE Calculator — converts weight, reps, and RPE into e1RM; generates a full percentage chart and training prescriptions at @7, @8, and @9. Tracks lift history locally with sparkline progress graphs.
  • 1RM Calculator — shows six formula estimates (Epley, Brzycki, Lombardi, Mayhew, O'Conner, Wathan) simultaneously so you can see the spread and pick the most relevant estimate for your rep range.
  • TDEE Calculator — runs Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle in parallel. Katch-McArdle activates when body fat % is provided, using lean mass for a more accurate estimate for leaner athletes.
  • Macro Calculator — breaks your calorie target into protein, carb, and fat grams with adjustable percentages per goal (cut / maintain / bulk). Protein target adjusts automatically based on bodyweight from your profile.
  • BMI Calculator — standard WHO categories with a note about muscular misclassification. Reads height and weight from your profile automatically.
  • Heart Rate Zones — Tanaka and Fox max HR formulas with five training zones and RPE equivalents.
  • Wilks / DOTS / IPF GL — uses the 2020 revisions for both Wilks-2 and DOTS, plus current IPF GoodLift classic raw coefficients.
  • Plate Calculator — figures out which plates to load per side for any target weight; saves your plate inventory to your browser.

Accuracy and formula sources

All calculators use established formulas from peer-reviewed research or widely adopted sports science standards. The RPE percentage table is based on the Tuchscherer/Helms standard used broadly in powerlifting coaching. TDEE formulas come from their respective published validation studies. Wilks-2, DOTS, and IPF GL coefficients are the 2020 federation-adopted revisions.

All output is an estimate. Individual variation in physiology, technique, and training state means no formula perfectly predicts your actual performance. Use these numbers as a starting point for programming decisions, then adjust based on what you observe in training. If you notice a formula error or incorrect output, please open a GitHub issue.