In the current fitness landscape, data is king. We have devices that track our steps, sleep, heart rate, heart rate variability, bar velocity, and more. These tools are becoming a part of everyday fitness life. However, we don't need fancy technology to provide valuable insight into our training and nutrition. In fact, I will provide you with six low-tech formulas that can shape how you eat and
train.
We will cover each formula's what, when, why, and how. My goal is for you to run the numbers yourself and understand how you got them. Don't worry. You don't need an advanced math degree to do this. All the formulas are simple, and I will do my best to break them down in an easy-to-understand manner.
Before we start, the important thing to remember with formulas is that they are all estimations. None of the numbers will be 100% exact. However,
that's fine. For our purposes, just being close is good enough. The formulas are tools and guides, not ironclad prescriptions.
Table of contents:
- 1 RM Formula
- Lean Body Mass Calculator
- Target Weight Formula
- Target Heart Rate Formula
- TDEE Calorie Calculator
- Macronutrient Calculator
- FAQs
#1: 1RM FORMULA
Let's start with a formula you will likely use frequently,
especially if you follow strength programs. Having an accurate value for your one rep max helps you program more effectively and is a way to gauge progress. The problem is, you probably don't max out all of the time. Nor should you. So, what do you do in this situation?
If you are like most, you think back to your all-time best lifts. When presented with the question, what is your squat max? The 405lb squat you hit back in 2019 comes to mind. Unfortunately, that doesn't
mean much in 2024. There is a better way.
1 RM Formula: Projected Max = (weight x reps x .033) + weight
Instead of basing your one rep max off your last personal record, you can calculate your projected max using a formula. All you need to do is use your last near-max set. Using a set where you did five reps or less is best.
Here is an example of how the formula would work if you did a hard set
of
315 lbs for five reps the other day.
Projected Max = (315lbs x 5 reps x .033) + 315lbs
Projected Max = 367lbs
It's not perfect, but the formula is accurate.
What if the set of five was not to absolute failure? We can use reps in reserve (RIR) to adjust for that. Using the above example, let's say
you left one rep in reserve, meaning you stopped at five reps, but if you went to failure, you could have done six. In this situation, use six as your rep number in the formula. However, be careful with this. You must be sure you could get the extra rep.
Projected Max = (315lbs x 6 reps x .033) + 315lbs
Projected Max = 378lbs
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