One Rep Max Calculator
Estimate your 1RM strength and training percentages from any lift
Enter Your Lift
Use a recent set taken close to failure for best accuracy.
Your Result
Estimated 1RM (average)
Epley
116.7 kg
Brzycki
112.5 kg
Training weights (% of 1RM)
About this Tool
A one-rep max (1RM) is the heaviest weight you can lift for a single repetition. This calculator estimates it from a lighter submaximal set using the proven Epley and Brzycki formulas, then converts the result into a percentage chart for programming your training weights.
Common Use Cases
Program Design
Base 5/3/1, powerlifting or hypertrophy blocks on accurate percentages of your max.
Avoid Max Testing
Estimate strength without the injury risk and fatigue of a true 1RM attempt.
Track Progress
Re-test the same rep scheme monthly to see strength gains without re-maxing.
Compare Lifts
Benchmark squat, bench, deadlift and overhead press on one consistent scale.
Pro Tips
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Go Near Failure
Estimates are most accurate from sets of 2–6 reps stopped 0–2 reps shy of failure.
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High Reps Overestimate
Sets above 10 reps inflate the estimate — that is why this tool caps input at 12 reps.
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Train At 90%
Many coaches program off 90% of your estimated max (a 'training max') for steadier progress.
FAQs
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