T Nation

Free Online Tools (THR, BMR, 1RM)


I posted some free online tools that I wrote that members may be interested in. I think they have some fairly unique features...

Here's what I have:

One-Rep Max Estimator

This one calculates your 1RM as well as showing you a graph of how many reps you should be able to perform at various weight increments.

Target Heart Rate

This one calculates your THR using both the standard formula and the more advanced Karvonen formula if you know your resting heart rate. It also allows you to adjust intensity levels and see a graph of various aerobic zones based on your numbers.

BMR & Calorie Requirements

This one calculates your Basal Metabolic Rate and estimates how many calories you need based on your activity level and your goal (gain weight, lose weight, maintain). It also allows you to play around with macronutrient ratios (% of protein, carbs, fat) so that you can adjust the calorie results based on whichever type of Beverly diet you are using. It will show you how many grams of protein, carbs, and fat you should be eating based on your inputs.

Again, the tools are completely free, I wrote them and they are at:


(Click on the links in the Free Online Tools on the left side of the page.)

Let me know how they work out for you.