Calculators
Six numbers that get done badly by hand, done properly and without leaving your browser.
1RM calculator and percentage loads
What you would lift once, worked out from the reps you actually do. Plus the percentage table to build the session.
1RMWhat plates to put on the bar
The weight you want, split per side, with the plates your gym actually has.
KGCalorie and macro calculator
What you burn in a day and how to split it, with the equation that gets it least wrong outside a lab.
KCALHow much protein you need per day
Grams per day and per meal, using the range the meta-analyses give and not the one on the tub.
PROTFFMI calculator
How much muscle you carry for your height, in a number that can be compared between different people.
FFMIWeekly sets per muscle
The weekly dose split across the days you train, using the range the evidence gives and not anyone's gym folklore.
SETSThis is worked out here, in your browser. Nothing you type — weight, height, anything — leaves your phone: this page sends no data anywhere.
Free on Get NovastraThis is general training information, not medical or personalised nutrition advice. If you have a health condition, are pregnant or take medication, the person who decides is your doctor.