Tools
Free calculators for the numbers you keep looking up.
No account, nothing stored. Each one says how it works out its number, so you can check it.
Estimated one-rep max
–kg
Epley equation. Most accurate from sets of 2–10 reps; treat it as a planning number, not a max-out target.
Estimated daily burn
–calories
Mifflin-St Jeor resting energy × activity factor. It is a starting estimate. Real expenditure shows up in your weight trend over 2–3 weeks, which is what Tora tracks. Not medical advice.
Protein target
–g / day
Protein by body weight, fat at 0.8 g/kg, carbohydrate fills the rest. 4, 9 and 4 calories per gram.