One Rep Max Calculator
Calculate your one-repetition maximum (1RM) using Brzycki and Epley formulas. Get training weight percentages.
How to Use the One Rep Max Calculator
- Enter the weight you lifted in kilograms.
- Enter the number of repetitions you completed with that weight.
- Click Calculate to see your estimated one-rep max via the Brzycki and Epley formulas.
- Use the training weight table to plan sets at 50–90% of your 1RM.
Quick Reference
| From | To |
|---|---|
| Height (adult M) | 170–180 cm |
| Height (adult F) | 160–170 cm |
| Weight (adult M) | 65–85 kg |
| Weight (adult F) | 55–70 kg |
| Resting heart rate | 60–100 bpm |
| Normal BP | 120/80 mmHg |
Use Cases
- •Monitoring personal health metrics as part of a wellness routine.
- •Setting evidence-based goals for diet, exercise, or weight management.
- •Preparing for a medical appointment with baseline body measurements.
- •Tracking changes in body composition over time.
Formula
Brzycki: 1RM = weight / (1.0278 − 0.0278 × reps). Epley: 1RM = weight × (1 + reps/30).
Frequently Asked Questions
How to use?
Enter the weight you lifted and the number of reps completed, then click Calculate to estimate your one-rep max.
Calculation accuracy?
Calculations are performed with high precision.
Is it free?
Yes, all calculators are completely free.