Calculators
Tools
1RM, plates, TDEE for an Indian kitchen, a rest timer, a weekly check-in. Numbers stay on this device.
How to do it
Warm the pattern, then load it
Five quiet minutes before the first working set. Pulse, hinge, squat, press, brace. Do not skip this because the floor is busy.
Athlean-X
How to do it
Load the bar without guessing
20 kg bar. Same plates both sides. If the math is ugly, the set is ugly. Use the calculator, then film the pattern.
Alan Thrall · Untamed Strength
Strength
1RM estimator
Epley. Not a max-out. A planning number.
70 kg
90%
63
80%
56
70%
49
60%
42
Gym floor
Plate calculator
20 kg bar. kg plates. Per side.
Each side: 1×25 + 1×5
Nutrition
TDEE + protein
Mifflin–St Jeor. Then we put protein on Indian plates, not a Western template.
TDEE
2382 kcal
Protein target
115 g
Fat-loss range
1982 kcal
Hit protein with dahi, eggs, paneer, chicken, dal + a second source. For BMI, BFR, waist risk, and the supplement stack, open Body metrics.
Body metrics reportSession
Rest timer
0:00
Weekly
Check-in log
Sleep, sessions, what broke. Stays on this phone.