How is one-rep max estimated?

From a sub-maximal set: Epley gives 1RM = weight x (1 + reps/30); Brzycki gives weight x 36/(37 - reps). We show both and their average.

Most accurate for sets of 1-5 reps. Above ~10 reps, fatigue and form make estimates diverge and overstate your true max.

What are the 90% and 80% loads for?

They're common training intensities — useful for planning strength (~90%) and hypertrophy (~80%) work off your estimated max.

One-Rep Max Calculator

Gratis one-rep max (1RM) calculator. Enter the weight you lifted and for how many reps to estimate your one-rep maximum using the Epley and Brzycki formulas, plus suggested loads at 90% and 80% for training.

Estimate your 1RM from a weight and reps, with training-load percentages.

1RM_{E pl ey} = w (1 + \frac{r}{30})

Gerelateerde calculators

Calorieën Burned Calculator

Estimate calories burned for common activities using MET values.

Macro Calculator

Bereken your daily protein, fat, and carb targets from your TDEE and fitness goal.

Lichaamsvet Calculator

Estimate your body fat percentage using the US Navy circumference method.

BMI Calculator

Bereken your Body Mass Index and find your healthy weight range.