One-Rep Max Calculator

Estimate your one-rep max from a weight and the reps you can lift, with a full percentage table to plan your training.

Estimate your one-rep max, the most weight you can lift for a single rep, from a set you have already done. Enter the weight and reps and this 1RM calculator averages two proven formulas, then gives a full percentage table for programming your lifts.

Read the guide: How to Estimate Your One-Rep Max Safely

Your lift

Unit

Estimated 1-rep max

114.6 kg

Epley 116.7 · Brzycki 112.5

% of 1RMWeightApprox. reps
100%114.6 kg1
95%108.9 kg2
90%103.1 kg4
85%97.4 kg6
80%91.7 kg8
75%85.9 kg10
70%80.2 kg12
65%74.5 kg16
60%68.8 kg20
55%63 kg24
50%57.3 kg30

How it works

  1. 1

    Enter your lift

    Add the weight you lifted and how many reps you managed.

  2. 2

    See your 1RM

    View the estimate from two well-known formulas, averaged.

  3. 3

    Use the table

    Read off training loads at each percentage of your max.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How accurate is an estimated 1RM?
It is most accurate for low rep counts (under about 10). The more reps you used to estimate it, the rougher the number, so use it as a guide rather than gospel.
Why use percentages of 1RM?
Many programs prescribe loads as a percentage of your max, for example 5 reps at 80%. The table converts your estimated max into those working weights.
Which lifts can I use this for?
It works for any barbell or machine lift where you can push close to failure safely, such as the squat, bench press, deadlift and overhead press. Estimates are most reliable when the reps stay under about ten.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

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