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One Rep Max Calculator (1RM)
Find out roughly how much you could lift for a single rep, without actually testing it. Enter a recent set and get your estimated 1RM plus the weights for common training percentages.
Units
Use a set of 1–12 clean reps. Sets of 3–10 reps close to failure give the most useful estimate.
- Estimated 1RM (average)
- 69.0 kg
- Epley
- 70.0 kg
- Brzycki
- 67.5 kg
| % of 1RM | Weight | Approx. reps |
|---|---|---|
| 100% | 69.0 kg | 1 |
| 95% | 65.5 kg | 2 |
| 90% | 62.0 kg | 3–4 |
| 85% | 58.5 kg | 5–6 |
| 80% | 55.0 kg | 7–8 |
| 75% | 51.5 kg | 9–10 |
| 70% | 48.0 kg | 11–12 |
| 65% | 44.5 kg | 13–15 |
| 60% | 41.5 kg | 15+ |
| 50% | 34.5 kg | 20+ |
Formulas give an estimate, not a guarantee. Accuracy drops with higher reps and differs between exercises and people. Leave a rep or two in reserve, use safety bars or a spotter for heavy sets, and stop if something hurts.
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How it works
- Pick kg or lb.
- Enter the weight of a recent hard set and the number of clean reps you completed (1–12).
- Read your estimated 1RM: the average of the Epley and Brzycki formulas, with each result shown separately.
- Use the percentage table to choose working weights for your next sessions.
FAQ
How is one rep max calculated?
From a set you actually did. Epley multiplies the weight by 1 + reps ÷ 30, Brzycki multiplies it by 36 ÷ (37 − reps). This calculator shows both and their average.
How accurate is a 1RM calculator?
It is a reasonable estimate, especially from sets of about 3–10 reps taken close to failure. Accuracy drops with higher reps and varies by exercise, technique and experience.
Should beginners test their real one rep max?
Usually not. Estimating from a submaximal set is safer and good enough for planning. If you do test, use safety bars or a spotter and get coaching on technique first.
What percentage of 1RM should I train with?
It depends on your goal. Many beginner programmes work roughly between 65 and 85 percent of 1RM for sets of about 5–12 reps, leaving a rep or two in reserve.
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