Coaches, dietitians and nurses all do quick math between conversations: a plate conversion on the gym floor, a macro split for a client plan, a shift total at the end of the week. This calculator for trainers, nutritionists and nurses keeps each step on a labeled line, so you can see how a number was reached and fix an input without redoing the rest.
The examples show the answers Notes Calculator gives. Choose Open in Notes Calculator to open any of them in the web app.
Plates and a one-rep max
Convert between kilos and pounds, then estimate a one-rep max from a set with the Epley formula: the weight times one plus the reps divided by 30.
| Note | Result |
|---|---|
| 185 lb to kg | 83.91 kg |
| lift = 100 kg | 100 kg |
| reps = 5 | 5 |
| Estimated one-rep max: lift * (1 + reps / 30) | 116.67 kg |
A macro split
Take the daily calorie target, give each macro its share, and divide by calories per gram.
| Note | Result |
|---|---|
| daily energy = 2200 | 2,200 |
| Protein grams at 30%: daily energy * 30% / 4 | 165 |
| Carb grams at 45%: daily energy * 45% / 4 | 247.50 |
| Fat grams at 25%: daily energy * 25% / 9 | 61.11 |
A day’s intake
Label each meal and total the day. For body mass index from height and weight, see the BMI calculator guide.
| Note | Result |
|---|---|
| Breakfast: 420 | 420 |
| Lunch: 650 | 650 |
| Dinner: 780 | 780 |
| Snack: 190 | 190 |
| total | 2,040 |
Nurses: IV flow rate in mL/h and shift hours
The flow rate in milliliters per hour is the volume to infuse divided by the hours. This is the pump rate, not a drip rate in drops per minute, which also depends on the tubing’s drop factor.
| Note | Result |
|---|---|
| // check every rate against your facility's protocol | |
| volume = 500 | 500 |
| duration = 4 | 4 |
| Flow rate in mL/h: volume / duration | 125 |
Shift hours add up as durations, so an 8 hour 30 minute shift counts correctly next to two 12-hour ones.
| Note | Result |
|---|---|
| Monday: 12 hours | 12 hours |
| Wednesday: 12 hours | 12 hours |
| Saturday: 8 hours 30 min | 8 hours 30 min |
| total in hours | 32.50 hours |
For time between two clock times, such as a shift that crosses midnight, see the time calculator guide.
Start free at app.notescalculator.com, or see what Lifetime adds if you want a note per client or per week, synced across your devices.