Disclaimer

General Disclaimer

The calculators and content on rpe.training are provided for informational and educational purposes only. All calculator outputs are mathematical estimates based on published formulas and population-level data. They are not a substitute for professional guidance from a qualified coach, registered dietitian, or licensed healthcare provider.

Individual results vary based on genetics, training history, technique, nutrition, recovery, and many other factors that no formula can fully account for. Use calculator outputs as a starting point for programming decisions, not as definitive targets.

Not Medical Advice

Nothing on this website constitutes medical advice. The TDEE, BMI, macro, heart rate zone, and body composition information provided here should not be used to diagnose, treat, or prevent any medical condition. If you have a health concern — including but not limited to cardiovascular issues, metabolic disorders, injuries, or eating disorders — consult a qualified healthcare professional before making changes to your training or nutrition.

Strength training carries inherent risk of injury. Always use proper form, appropriate loads, and safety equipment (collars, spotter arms, or a competent spotter) when training near your limits.

Formula Sources and Accuracy

All calculator formulas are sourced from peer-reviewed research or widely adopted sports science standards:

• RPE percentage table: Based on the Tuchscherer/Helms standard used broadly in powerlifting coaching. Maps RPE and rep counts to percentage of 1RM, validated against competitive powerlifter training data.
• 1RM formulas: Epley (1985), Brzycki (1993), Lombardi (1989), Mayhew et al. (1992), O'Conner et al. (1989), Wathan (1994). Each formula uses a different regression model; accuracy varies by rep range and individual. The calculator shows all six so you can see the range of estimates.
• TDEE formulas: Mifflin-St Jeor (1990) is generally considered the most accurate for the general population. Harris-Benedict (1919, revised 1984) is widely used but tends to overestimate. Katch-McArdle uses lean body mass and is most accurate when a reliable body fat percentage is available.
• Relative strength scores: Wilks-2 (2020 revision), DOTS (2020), and IPF GoodLift (classic raw coefficients) are federation-adopted formulas used to compare lifters across weight classes in competition.
• Heart rate formulas: Tanaka et al. (2001) meta-analysis formula (208 - 0.7 x age) is generally more accurate than the older Fox et al. (1971) formula (220 - age), particularly for older adults.
• BMI: Standard WHO body mass index formula (weight in kg / height in m squared). Well-known limitations for muscular individuals, which is noted in the calculator.

If you believe a formula is implemented incorrectly, please report it on GitHub.

How to Interpret Calculator Results

Calculator outputs are estimates, not prescriptions. Here's how to use them effectively:

• RPE and 1RM estimates are most accurate for trained lifters using reps in the 1-5 range. Higher rep sets introduce more variability. Use the e1RM as a reference point for programming, not an exact prediction of what you can lift on any given day.
• TDEE and macro estimates are starting points. Track your actual weight and energy levels over two to three weeks, then adjust intake based on the trend — not on what the calculator says.
• Relative strength scores (Wilks, DOTS, IPF GL) are designed for comparing competition lifts. Using estimated rather than tested maxes will reduce their accuracy.
• Heart rate zones are based on estimated max heart rate. If you've had a clinical max HR test, use that value instead of the formula estimate.

When to Consult a Professional

While these tools are designed to support your training, there are situations where professional guidance is essential:

• If you're new to strength training and unsure about form or programming, work with a qualified coach
• If you're making significant dietary changes (large calorie deficits, eliminating food groups), consult a registered dietitian
• If you have a pre-existing medical condition, injury history, or cardiovascular concerns, get clearance from a healthcare provider before starting or intensifying a training program
• If you're preparing for a competition, a sport-specific coach can help you use these tools more effectively than relying on calculators alone

External Links

This site may contain links to external websites or resources. We are not responsible for the content, accuracy, or availability of third-party sites. Inclusion of a link does not imply endorsement of the linked site or its content.

Limitation of Liability

rpe.training and its creators (Brandon Edmunds / Metaslope) shall not be held liable for any damages, injuries, or losses arising from the use of the calculators, guides, or any other content on this site. You use this site and its tools entirely at your own risk. By using rpe.training, you acknowledge that all outputs are estimates and accept full responsibility for how you apply them to your training and nutrition.