ReppySetGo — Free Gym and Nutrition Calculators: 1-Rep Max, Macros, Zone 2 Heart Rate
A Starting Point, Not A Finish Line
The calculations here are widely used and reasonably accurate. Your results may vary. Your body is not a controlled environment. Use the numbers as a starting point. We will not be offended if you adjust the figures. You can download your report at the end.
About You
Enter once to populate all tools below. Conversions are automatic.
KG
LBS
CM
FT
IN
1-Rep Max Calculator
Estimated from your best working set
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LBS
KG
LBS
Epley Estimated 1-Rep Max
Best balance of simplicity & accuracy for 1–10 reps
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Figures are ballpark estimates, not targets. These ranges reflect average gym-goer performance — not competition or professional standard. One person's "advanced" is another's warm-up. We don't judge.
Volume Matching
Find the equivalent reps or weight at a different load
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LBS
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KG
LBS
Volume = reps × weight. Enter your usual reps and weight with either a new rep or weight number. Reps are rounded to the nearest whole number. Useful for adapting to a different gym, plate set, or equipment. Note that different rep/weight combos can provide different stimulus.
Zone 2 Cardio Target
Zone 2 — where fat goes to die, slowly
Formula: Max HR = 220 − age. Zone 2 = 60–70% of Max HR. You should be able to hold a conversation. If you can't, slow down. If you could recite the alphabet backwards, speed up.
"Should I Cut?"
Experimental — take with a pinch of protein powder
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LBS
Formula: Height (cm) − 112 = lowest advisable weight in kg. Experimental and rough — takes no account of frame size, body composition, or muscle mass. Use your judgement alongside this number.
"Should I Bulk?"
Pick your current situation
Check in weekly. Track waist alongside weight and don't be afraid to take some photos (but please keep them to yourself).
Macro Calculator
Protein / Carbs / Fat — daily targets
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LBS
Adjusts carbs & fats only — protein stays fixed
Target Daily Calories—
What about TDEE? TDEE is bodyweight × 16 with extra steps and a questionnaire you'll lie on.
Maintenance = bodyweight (lbs) × 16. Cut = ×12. Bulk = ×17.5. 1g protein = 4 kcal, 1g carb = 4 kcal, 1g fat = 9 kcal.
MacroMatch
Find foods that fit your macro targets
Protein
g
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Carbs
g
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Fat
g
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Calories
kcal
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Set a min, max, or both for any macro. Leave others blank to ignore them. Shows 5 random suggestions.
This tool is not a meal planner. It is designed to fill a hole in your daily nutrition plan. Or your stomach. Macro figures are based on USDA SR Legacy averages. Reasonably accurate, not legally binding. You remain responsible for what you put in your mouth.
LBS ↔ KG Converter
Because the world can't agree on a unit system
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1 lb = 0.453592 kg | 1 kg = 2.20462 lbs
ReppySetGo is a quick-calculation utility only. None of the figures, recommendations, or outputs on this page constitute medical, nutritional, or personal training advice.
Consult a qualified professional before making significant changes to your diet or training programme.
Results are estimates based on widely-used formulas. Your body is more complicated than any formula. Probably.
About ReppySetGo
ReppySetGo is a collection of tools I built for myself. They work well enough that I thought other people might find them useful. The macro recommendations are the ones I actually follow. The calculators use widely-used formulas. Nobody was harmed in the making of this website.
Contact
Questions or suggestions to max@maxwellhicks.com