Calculators
Free calculators
Calories, protein, one-rep max, macros: the maths Ration does for you every day, here in an instant.
Calories per dayWork out how many calories to eat per day to lose, keep or gain weight, from your age, height, weight and activity (Mifflin-St Jeor equation).Protein needsHow many grams of protein per day from your weight and goal: little exercise, regular training, building muscle or losing fat.One-rep max (1RM)Estimate your one-rep max from a single set (Epley and Brzycki formulas), with the percentage table for your workouts.Macro splitTurn your calorie target into grams of protein, carbs and fat, with the split that suits you.