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Worth working
out properly
What goes on each side of the bar, what that set is worth, where the lift would place at a meet, how much you should be eating, and how to run meet day. Free, instant, and the same maths the app runs.
Values convert. Nothing is relabelled.
Plate maths
What goes on the bar
Per side, heaviest first
100 kg
Exact.
Assumes a standard rack: 25, 20, 15, 10, 5, 2.5, 1.25 kg plates, loaded in pairs.
One-rep max
What that set is worth
1 to 20
Estimated max
116.7 kg
Epley formula. An estimate, it drifts high above about eight reps.
Percentages are rounded to something you can actually load on a 20 kg bar.
How much should you bench?
Where your squat, bench, deadlift or total would actually place, measured against 467,914 lifters judged at drug-tested raw meets rather than against numbers people typed into an app about themselves. The population is printed on the page.
How many calories should you eat?
Driven by your goal, lose fat, hold steady, gain mass. Protein set from bodyweight rather than as a share of calories, every equation named, and an energy-availability check no ordinary calorie calculator shows you.
Meet day
Opener, second and third rounded down to what the bar can actually make. When to start warming up, counted back from where you sit in the flight. And what a total scores in DOTS and IPF GL, from the reference implementation rather than from memory.
Spottr does this without being asked
In the app the plate maths is already on the screen for the weight you are about to lift, and the one-rep max is calculated from every set you log, so you can see whether it is going up.