Tools & Calculators

How to work out your total daily energy expenditure by hand, which activity multiplier to actually use, and why the answer is a starting point.

How to work out your one rep max without testing it, which formula to use, and the percentage chart for programming from it.

A substitute trains the same thing with what you have. Here are the three rules, in order, and the case where there is no good answer.

One division, four categories, and a measure that was designed for populations and is read as a verdict on individuals. Here is the arithmetic and its limits.

Every body fat measurement method has meaningful error. Here is how each one compares, the tape measure equation in full, and how to use the number sensibly.

What to buy first, what to buy next, and what to skip entirely, at three budgets. Most home gyms are built in the wrong order.