Buy Me a Coffee

Squat. Bench. Deadlift.

Free powerlifting tools. No ads. No account. No paywall.

Open Tools New to Powerlifting?

13Tools

0Cost

0Ads

0Logins

Lifting Tools

Plate Calculator

Enter a weight. See the plates per side. Warmup sets calculated.

LBS / KG · Configurable plates

Weight and reps in, estimated max out. Epley, Brzycki, Lombardi. Full percentage and RPE chart.

3 formulas · Percentage table

Wilks / DOTS / IPF GL

Enter bodyweight and S/B/D maxes. Get all three competition scoring systems. Compare across weight classes.

3 scoring systems · Lift breakdown

Meet Attempt Selector

Enter training maxes for squat, bench, and deadlift. Get opener through third attempt with plate loading per attempt.

Conservative / Moderate / Aggressive

Program Generator

Select your equipment and goals. Get a 12-week periodized program. Download as Excel with tracking.

3-4 day splits · Excel download

Log sets, reps, and RPE by session. Track volume and top sets. Export your history as Excel.

Browser storage · Excel export

Enter your total and weight class. See your percentile against every competition lifter on record.

OpenPowerlifting data · All weight classes

Health & Nutrition Calculators

Calorie Calculator

How many calories should you eat? Adjustable deficit/surplus with timeline projection and macro breakdown.

Mifflin-St Jeor · Katch-McArdle · Weight timeline

TDEE Calculator

Estimate your total daily energy expenditure and maintenance calories.

Mifflin-St Jeor · Activity levels · LBS/KG

Macro Calculator

Calculate daily protein, fat, and carb targets. Preset splits for cutting, bulking, keto, and custom ratios.

6 presets · Custom sliders

Protein Calculator

How much protein do you need? Evidence-based targets by activity level and goal.

g/lb · g/kg · Food equivalents

Body mass index with category breakdown, healthy weight range, and limitations for lifters.

WHO categories · Weight range

Body Fat Calculator

Estimate body fat percentage from measurements. Includes lean mass, fat mass, and FFMI.

US Navy method · FFMI · Categories

New to the sport? The 101 page covers competition format, commands, weight classes, federations, equipment, and scoring. The Guides section has meet prep, attempt strategy, and accessory programming. Ready to compete? Find a meet near you.