Maintenance Calorie Calculator
Enter your measurements below to get your maintenance calories; the amount of calories you need to maintain your current weight. Your basal metabolic rate is how much calories your body burns to stay alive and keep functioning. The activity add-on is how many calories you burn from daily activity.
Pandher Personal Training
Maintenance Calorie Calculator
Find the calories your body burns in a day, then see what to eat to maintain, cut, or build — based on your stats and activity level.
This estimate uses the Mifflin-St Jeor equation, the most accurate formula available for non-lab settings. Fat loss and muscle gain figures reflect a moderate 15–20% adjustment. Everyone’s metabolism responds a little differently — this is your starting point, not a fixed rule.
Want a plan built around your actual body, goals, and schedule instead of a formula? That’s precisely what I do for my clients.
Work With MeOne Rep Max Calculator
Pandher Personal Training
One Rep Max Calculator
Enter your weight and reps to get a blended one-rep max estimate from three trusted formulas, plus the loads for every phase of your training.
Blended average of the Epley, Brzycki, and Lombardi formulas. Most accurate for sets of 1–10 reps.
| % of Max | Weight | Typical Use |
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These are estimates, not guarantees. Warm up in progressive steps and use a spotter before attempting anything near your true max.
Want a program built around your real lifts and training percentages instead of a generic formula? That’s exactly what I do for my clients.
Work With MeKnowing your one rep max is useful in designing workout programs for strength, hypertrophy (muscle size), and muscular endurance training. You may enter the best set you did recently into the calculator below and it will provide an estimate for your one rep max.