About rpe.training

Why it exists

Most strength training calculators online are either buried inside bloated apps, hidden behind paywalls, or surrounded by so many ads they're unusable on a phone. rpe.training was built to solve that problem: a single site where lifters can get accurate numbers fast, with tools that work well on a phone screen between sets.

• 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, never sent to a server
• Works offline as a progressive web app (PWA) once installed

Who built this

My name is Brandon Edmunds, and I'm the person behind rpe.training.

I'm not a professional fitness coach, personal trainer, or supplement company. I'm simply someone who enjoys lifting weights, learning about training methods, and building useful tools that make training easier to understand.

Like many people who train regularly, I discovered the Rate of Perceived Exertion (RPE) method through strength training programs and online coaching discussions. What stood out to me was how practical it was. Instead of blindly following numbers on a spreadsheet, RPE helps lifters understand effort, fatigue, and progress in a more intuitive way.

Over time, I found myself constantly searching for simple calculators — tools that could convert percentages, estimate reps at certain RPE levels, or help translate training programs into something actionable in the gym. Many of the tools I found were scattered across different websites, hidden behind paywalls, locked inside apps, or required creating an account just to use a simple calculator.

So I built rpe.training.

The goal of this site is simple: provide clean, fast, and free tools for lifters who use the RPE method. No logins. No email lists. No subscriptions. No selling programs or supplements. Just practical calculators that work in a browser. You enter your numbers, get your result, and move on with your workout.

I believe good tools should be easy to access and easy to use. Most of the calculators on this site are things I built for my own training first. If they help other lifters along the way, that's even better.

Outside of fitness, I work in technology and enjoy building small projects that solve real problems. rpe.training is one of those projects — something simple, useful, and available to anyone who finds it helpful.

If you use the site and it improves your training even a little, then it has accomplished exactly what it was built to do.

Train hard and train smart.
— Brandon Edmunds

Our approach to content

The guides on rpe.training are written to be both accurate and practical. Each guide is researched using peer-reviewed sports science literature, established coaching methodologies, and real-world training experience. We cite specific studies and formulas where applicable, and we're transparent about the limitations of any estimate or recommendation.

We don't publish content for the sake of volume. Every guide exists because it answers a real question that lifters ask — from "what RPE should I train at?" to "how do I peak for a meet?" If a topic doesn't have enough substance to warrant a thorough treatment, we don't write about it.

Feedback

Bugs, feature requests, or ideas? Open a GitHub issue or email hello@rpe.training.

Tech stack and privacy

• Static site built with Astro — no server, no database
• No accounts or logins
• No tracking beyond optional, anonymized analytics (see Privacy Policy)
• All calculator data stays on your device in localStorage
• Open source on GitHub

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.

For detailed citation information, see our Disclaimer page. If you notice a formula error or incorrect output, please open a GitHub issue.