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One Rep Max Calculator

Estimate your one repetition maximum and useful training percentages from a completed lift.

Estimated one rep max

114.3 kg

Average of Epley, Brzycki and Lander estimates

90%

102.9 kg

80%

91.4 kg

70%

80 kg

This is an estimate, not a recommendation to attempt the calculated weight. Use safe lifting technique and appropriate supervision.

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How to use One Rep Max Calculator

  1. 1Enter the weight you lifted and the number of repetitions completed.
  2. 2Choose kilograms or pounds and select an estimation formula.
  3. 3Review the estimated one rep max and the 90%, 80% and 70% training weights, then copy or share the result.

Useful tips

  • •Use a recent controlled set performed with consistent technique.
  • •Sets of 10 repetitions or fewer usually provide a more useful estimate than very high-repetition sets.
  • •Treat the result as an estimate and round working weights to plates you can load safely.

Frequently asked questions

What is a one rep max?

A one rep max, or 1RM, is the greatest weight you can lift once with correct technique for a particular exercise.

Which formulas are available?

You can use Epley, Brzycki or an average of Epley, Brzycki and Lander estimates.

Should I attempt the estimated weight?

Not automatically. The result is an estimate, and attempting a maximum lift can carry risk. Use suitable technique, equipment and supervision.

Does the calculator convert between kilograms and pounds?

No. Choose the unit used for your entered lift and the result stays in that same unit.