Mecanik Dev

Demo Ironwell Fitness is a fictional gym website built by Mecanik Dev. by Mecanik Dev

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Calculators

Know your numbers

Quick estimates to plan your training. They are a starting point, not medical advice, so talk to a coach before big changes.

BMI

25.5Slightly above the healthy range

BMI does not know muscle from fat, so lifters often score high. Use it alongside waist size and how you feel.

Daily calories

2,664calories a day to maintain your weight
  • Lose fat2,164
  • Maintain2,664
  • Build muscle2,964

One-rep max

117 kgestimated one-rep max
Training weights by percentage of one-rep max
%WeightUse it for
90%105 kgHeavy singles and doubles
80%92.5 kgStrength sets of 3 to 5
70%82.5 kgVolume sets of 8 to 10
60%70 kgTechnique and warm-ups

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