The Legion One-Rep Max Calculator

% of 1RM Weight Estimated reps
100% 1
95% 2
93% 3
90% 4
87% 5
85% 6
83% 7
80% 8
77% 9
75% 10
73% 11
70% 12

The Legion One-Rep Max Calculator

% of 1RM Weight Estimated reps
100% 1
95% 2
93% 3
90% 4
87% 5
85% 6
83% 7
80% 8
77% 9
75% 10
73% 11
70% 12

Calories based on activity level

No activity (sedentary) 2,053
A little activity(1 to 3 hours of exercise or sports per week) 2,321
Some activity(4 to 6 hours of exercise or sports per week) 2,679
A lot of activity(7 to 9 hours of exercise or sports per week) 3,036
A TON of activity(10+ hours of exercise or sports per week) 3,393

Calories based on activity level

No activity (sedentary) 2,053
A little activity(1 to 3 hours of exercise or sports per week) 2,321
Some activity(4 to 6 hours of exercise or sports per week) 2,679
A lot of activity(7 to 9 hours of exercise or sports per week) 3,036
A TON of activity(10+ hours of exercise or sports per week) 3,393

Your Stats

2,679

Total Daily Energy Expenditure (TDEE)

1,786

Basal Metabolic Rate (BMR)

No activity 2,053
A little activity 2,321
Some activity 2,679
A lot of activity 3,036
A TON of activity 3,393

Calories to lose weight

Slow (0.5 lb per week) 2,545
Moderate (1 lb per week) 2,464
Fast (2 lb per week) 2,384

Calories to gain weight

Slow (0.5 lb per week) 2,812
Moderate (1 lb per week) 2,893
Fast (2 lb per week) 2,973

Your Stats

2,679

Total Daily Energy Expenditure (TDEE)

1,786

Basal Metabolic Rate (BMR)

No activity 2,053
A little activity 2,321
Some activity 2,679
A lot of activity 3,036
A TON of activity 3,393

Calories to lose weight

Slow (0.5 lb per week) 2,545
Moderate (1 lb per week) 2,464
Fast (2 lb per week) 2,384

Calories to gain weight

Slow (0.5 lb per week) 2,812
Moderate (1 lb per week) 2,893
Fast (2 lb per week) 2,973

This is a good goal for people with a lot of weight to lose, but not for people who are slightly overweight or who are lean and looking to get leaner.

Dietary Preferences

Balanced
Low-carb
High-carb
High-protein
Ketogenic
Custom
Calories 1,679
Protein 168 g/day
Carbs 126 g/day
Fat 56 g/day
Calories 1,679

This is a good goal for people with a lot of weight to lose, but not for people who are slightly overweight or who are lean and looking to get leaner.

Dietary Preferences

Balanced
Low-carb
High-carb
High-protein
Ketogenic
Custom
Calories 1,679
Protein 168 g/day
Carbs 126 g/day
Fat 56 g/day
Calories 1,679

Your Stats

Total Daily Energy Expenditure (TDEE) Basal Metabolic Rate (BMR) Lean Body Mass
(LBM)
Fat Mass
(FM)
2,679 1,786 135 45
Total Daily Energy Expenditure (TDEE) 2,679
Basal Metabolic Rate (BMR) 1,786
Lean Body Mass
(LBM)
135
Fat Mass
(FM)
45

Weight loss goal

Weight loss plan

You will need to eat 1901 calories (a 29% deficit) per day to reach your goal.


Your Stats

Total Daily Energy Expenditure (TDEE) Basal Metabolic Rate (BMR) Lean Body Mass
(LBM)
Fat Mass
(FM)
2,679 1,786 135 45
Total Daily Energy Expenditure (TDEE) 2,679
Basal Metabolic Rate (BMR) 1,786
Lean Body Mass
(LBM)
135
Fat Mass
(FM)
45

Weight loss goal

Weight loss plan

You will need to eat 1901 calories (a 29% deficit) per day to reach your goal.