Tools
Calculators & decision tools
Performance education — not medical advice. Stop and seek professional care if you have sharp pain, dizziness, chest pain, or unexplained symptoms.
Static, client-side estimators and decision helpers for training performance education. Outputs are ranges and approximations — not medical nutrition therapy or clinical plans. Copy a result to share with a coach or training log.
Differentiated tools (anti–AI Overview)
These pages ask for your context and return a branch or ladder — harder for a generic overview to replace, and easier for humans to link.
| Tool | Use when… |
|---|---|
| Rest-day decision tree | You are unsure whether to train, go light, or rest today. |
| Warm-up sets ladder | You have a working weight and need a practical warm-up sequence. |
| RPE → %1RM converter | You are converting RPE/reps into an approximate load. |
| Sleep hours checklist | You want a quick recovery-friction score before adding volume. |
Core formula calculators
| Tool | Use when… |
|---|---|
| Protein calculator | You want a g/day education range from bodyweight and goal. |
| 1RM calculator | You need Epley & Brzycki estimates from reps-to-fatigue. |
| TDEE calculator | You need a Mifflin–St Jeor maintenance estimate. |
| Macros estimator | You want a simple P/F/C split from calories. |
| Plate load calculator | You need plates per side for a target barbell weight. |
| Weekly set volume calculator | You are planning hard sets per muscle each week. |
Formula FAQ
All tools run in your browser. They do not store inputs on Muslex servers. Treat outputs as starting points and adjust from training logs, hunger, and clinician guidance when relevant.
Related pillars: Creatine monohydrate & protein targets · Progressive overload for lifters · Recovery · Sleep
How to use these tools
Pick a question → enter numbers you actually train with → treat the output as a range. Then open a related guide before changing your whole programme. Tools are static (browser-side); nothing is stored on Muslex servers.
| If you want… | Start here | Then read |
|---|---|---|
| Protein target sketch | Protein | Creatine monohydrate & protein targets |
| Load for RPE work | RPE → %1RM | RPE training: what RPE 8 means |
| Weekly hard-set budget | Weekly set volume calculator | Sets per muscle group (volume landmarks) |
| Train vs rest today | Rest-day tree | Rest days guide |
Formula honesty
1RM equations disagree (see Epley vs Brzycki). TDEE equations ignore individual medical context. Plate maths assumes your bar and plate inventory. When JavaScript is disabled, each tool page still ships a static worked example in HTML.