Strength & Performance Calculators
Train with clearer targets. These strength and performance calculators estimate your one-rep max (1RM), compare your lifts with strength standards, score your total with DOTS, and plan your creatine loading by bodyweight. You can also estimate calories burned rucking or on the StairMaster, and find your cycling functional threshold power (FTP). Every calculator is free, needs no signup, and runs in your browser. Results are educational estimates, not a replacement for a coach or a doctor.
Strength Level Calculator
Free strength level calculator. Estimate your one rep max, compare to strength standards, and see your percentile rank. Perfect for powerlifters.
DOTS Score Calculator
Calculate your DOTS powerlifting score with this free DOTS score calculator. Compare strength across body weights and genders. Instant results.
StairMaster Calories Burned Calculator
Use our StairMaster Calories Burned Calculator to estimate calories using your weight, duration, and workout intensity.
Rucking Calorie Calculator
Calculate calories burned with our Rucking Calorie Calculator using the Pandolf equation. Factor in body weight, pack weight, pace, grade, and terrain.
Cycling FTP Calculator
Use our free Cycling FTP Calculator to find your Functional Threshold Power, calculate all 7 training zones, and get your W/kg ratio instantly. No sign-up needed.
Creatine Loading Calculator
Use our free Creatine Loading Phase Calculator to find your exact daily loading and maintenance dose by bodyweight. Science-based, instant results. No sign-up needed.
Which calculator should I use?
Pick the one that matches your goal:
- You want to know how strong you are. Use the Strength Level Calculator to estimate your 1RM from a lighter set and see where you rank.
- You compete in powerlifting, or want to compare lifters of different sizes. Use the DOTS Score Calculator.
- You are starting creatine. Use the Creatine Loading Calculator to get a dose for your bodyweight.
- You ruck, or want to know what a loaded walk burns. Use the Rucking Calorie Calculator.
- You use a stair climber for cardio. Use the StairMaster Calories Burned Calculator.
- You cycle and want training zones. Use the Cycling FTP Calculator.
How these calculators work
The Strength Level Calculator estimates your one-rep max from a lighter set using published formulas, so you do not need to attempt a risky true maximum. The DOTS score adjusts your lifted total for bodyweight, which lets you compare strength across weight classes. The Rucking Calorie Calculator uses the Pandolf load-carriage equation, which accounts for your body weight, pack weight, speed, grade, and terrain.
The FTP calculator estimates the power you can hold for about an hour from a test result, then sets your training zones and watts per kilogram. These are estimates. Your real numbers depend on form, effort, and conditions, so use them to plan training, not to judge yourself.
Frequently Asked Questions
How do I calculate my one-rep max without lifting it?
Use a lighter set taken close to failure and enter the weight and reps. Formulas predict your 1RM from that set, and they tend to be more reliable when you do 10 reps or fewer. The Strength Level Calculator also compares the result with strength standards for your bodyweight.
What is a DOTS score?
DOTS is a bodyweight-adjusted score for your powerlifting total. A heavier lifter usually lifts more in total, so DOTS lets you compare strength fairly across bodyweights. A higher score means more strength for your size.
Do I need to load creatine?
No. Loading raises muscle creatine faster, but taking a daily maintenance dose reaches similar levels over a few weeks. Research generally finds creatine monohydrate safe for healthy adults at typical doses. Talk to a doctor first if you have kidney problems or take medication.
How many calories does rucking burn?
It depends on your body weight, pack weight, pace, grade, and terrain. For an 80 kg (176 lb) person carrying a 20 kg (44 lb) pack at 5 km/h on flat pavement, the Pandolf equation gives about 363 kcal per hour. Uphill grades raise that sharply.
What is FTP and how do I find mine?
Functional threshold power is the highest power you can hold for about an hour. You estimate it from a test, such as a 20-minute effort or a ramp test, and use it to set training zones. The Cycling FTP Calculator turns your test result into zones and a watts-per-kilogram figure.
Sources
- Pandolf KB, Givoni B, Goldman RF. Predicting energy expenditure with loads while standing or walking very slowly. Journal of Applied Physiology. 1977;43(4):577-581.
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18.
- Allen H, Coggan AR. Training and Racing with a Power Meter. VeloPress.
Medical disclaimer
These calculators provide educational estimates and are not medical advice. Heavy lifting and hard efforts carry injury risk, so warm up, use good form, and train with a spotter when needed. Talk to a doctor before starting if you have a medical condition, a joint or heart problem, are pregnant, or are considering creatine while taking medication.
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