⚠️ Injury warning 1RM is an estimate. Never attempt a true max without a thorough warm-up, safety bars, and a spotter. Lifting an estimated max recklessly can cause injury.
1RM Calculator (One-Rep Max Estimator)
Enter the weight and reps to estimate your 1RM with 5 major formulas and get a %1RM training-load table.
🏋️ Your Set
Reps
reps
Estimates are most accurate in the 1–12 rep range
Formula Sources
- 📐 Epley (1985) — w×(1+reps/30)
- 📐 Brzycki (1993) — w×36/(37−reps)
- 📐 Lombardi (1989) — w×reps^0.10
- 📐 O'Conner et al. (1989) — w×(1+0.025×reps)
- 📐 Lander (1985) — 100w/(101.3−2.67123×reps)
- 🏅 Relative strength: ExRx.net / Strength Level public guides (approx. male)
※ All 1RM values are formula-based estimates and may differ from your actual max.
📊 1RM Estimate
Average 1RM
114.6kg
mean of 5 formulas
By Formula
Epley116.7 kg
Brzycki112.5 kg
Lombardi117.5 kg
O'Conner112.5 kg
Lander113.7 kg
Spread: 5 kg · For programming, use the most conservative (lowest) value.
%1RM Training Table
Recommended load and estimated reps at each intensity, based on the average 1RM.
| Intensity | Load | Est. reps |
|---|---|---|
| 95% | 109 kg | ~2reps |
| 90% | 103 kg | ~3reps |
| 85% | 97.5 kg | ~5reps |
| 80% | 91.5 kg | ~8reps |
| 75% | 86 kg | ~10reps |
| 70% | 80 kg | ~13reps |
| 65% | 74.5 kg | ~16reps |
| 60% | 68.5 kg | ~20reps |
| 55% | 63 kg | ~25reps |
| 50% | 57.5 kg | ~30reps |
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