Calculate your estimated one-repetition maximum (1RM) for weightlifting exercises based on the weight you lifted and the number of repetitions you completed. This tool uses the Epley formula to provide accurate estimates and generates training percentages for your workout planning.
Estimated One-Rep Max
0kg
Training Percentages
Percentage
Weight
Training Purpose
How to Use This Calculator
Enter the weight you lifted in kilograms or pounds
Enter the number of repetitions you completed with that weight
Click "Calculate 1RM" to see your estimated one-rep max
Review the training percentages table for workout planning
Understanding Your Results
The one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. This calculator uses the Epley formula: 1RM = Weight × (1 + 0.0333 × Reps)
The training percentages table shows recommended weights for different training goals:
50-60%: Speed and technique work
65-75%: Muscular endurance and volume training
80-85%: Strength building
90-95%: Maximum strength and power
100%: Your estimated one-rep max
Important Considerations
This calculator provides estimates based on submaximal lifts (typically 1-12 reps)
Results are most accurate when using 3-8 repetitions
Always use proper form and have a spotter when attempting heavy lifts
Individual factors like experience, technique, and fatigue can affect actual 1RM
Consult with a qualified fitness professional before starting any new training program
Disclaimer
This calculator is for informational purposes only and should not replace professional fitness advice. Always warm up properly, use appropriate safety equipment, and consider working with a certified trainer when attempting maximum lifts.