Training and nutrition calculators

Why these four

These are the numbers you actually make decisions with. Your 1RM sets the intensity of your sets; calories decide whether you gain or lose weight; macros decide how much of that change is muscle and how much is fat. The plate one is the most practical of the four: it answers, standing in front of the rack, what to put on each side to hit today's number.

The same formulas as the app

These aren't generic calculators — they replicate what Forge actually computes, so you won't get one number here and a different one inside the app.

• 1RM — Epley formula: weight × (1 + reps ÷ 30).
• BMR — Mifflin-St Jeor, with activity factors from 1.2 to 1.9.
• Macros — protein and fat set in grams per kilo of bodyweight, with carbs filling the remaining calories.
• Plates — the same standard plate set as the app's picker, in kilos and pounds.

What a calculator can't do

Giving you a number is the easy part. The hard part is everything after: recalculating it when your weight changes, hitting it day after day, and knowing whether what you're doing is working. That's exactly what Forge does — it logs your sets, tracks your macros, estimates your maxes from every session and adjusts your targets from your real progress.