One-rep max

Epley: weight × (1 + repetitions / 30). It works best for sets of about 2–10 repetitions. A prediction, not a substitute for a tested maximum.

Weight lifted

Reps

Estimated 1RM

93.3 kg

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An educational estimate. Not medical, tax or credit advice.

Karvonen zones from age and resting heart rate. Max HR is 220 minus age.

Split a daily calorie target into grams of protein, carbohydrate and fat.

Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.

Weeks to a target weight from a daily surplus or deficit, at 7700 kcal per kilogram.

Kilometres and a calorie sketch from steps, height and weight.

From distance and finish time: pace per kilometre and average speed.