Evidence-based tools for better training decisions
No fluff, no fake precision. Every tool on Deload is built on published research and tells you how confident to be in the result.
Try the 1RM calculatorTools
One-Rep Max Calculator
Estimate your true one-rep max from any set, with a confidence range and a full percentage-based training table.
Running Pace Calculator
Solve pace, time, or distance from any two, see even splits, and predict your finish time at other race distances using Riegel's formula.
Calorie & Macro Calculator
Estimate your daily calorie target and a protein/fat/carb split from multiple published formulas, with an honest range instead of one falsely precise number.
Body Fat Percentage Calculator
Estimate your body fat percentage from a tape measure using the U.S. Navy circumference method, with an honest accuracy margin and a fat mass / lean mass breakdown.
Training Style Finder
Not sure what kind of training actually fits you? Answer 4 questions to find out which of 8 disciplines — from powerlifting-style to CrossFit-style to power & speed training — suits your goal and equipment.
Training Split Finder
Find the training split that actually fits your goal, experience, and how many days a week you can train — Full Body, Upper/Lower, or Push/Pull/Legs, with the reasoning shown.
Quick Workout Generator
Pick a goal, your equipment, a focus area, and how much time you have — get a balanced session built from real exercise-selection rules, not a random shuffle.
Training Load Ratio (ACWR) Calculator
Check whether your recent training load has spiked relative to your 4-week baseline, using the acute:chronic workload ratio method from sports science.