One-Rep Max Calculator
Estimate your single-repetition lift capacity (1RM) and plan workout sets. Enter weight lifted and reps to resolve values instantly.
| Percentage of 1RM | Weight Load (kg) | Target Reps (Est.) |
|---|---|---|
| 100% | 115.5 kg | 1 Rep |
| 95% | 109.7 kg | 2 Reps |
| 90% | 103.9 kg | 3-4 Reps |
| 85% | 98.2 kg | 5-6 Reps |
| 80% | 92.4 kg | 7-8 Reps |
| 75% | 86.6 kg | 9-10 Reps |
| 70% | 80.8 kg | 11-12 Reps |
| 65% | 75.1 kg | 13-14 Reps |
| 60% | 69.3 kg | 15-20 Reps |
| 50% | 57.7 kg | 20+ Reps |
Calculating a true 1RM by lifting maximum weight can be highly stressful and carries a risk of injury. Fitness calculators use submaximal lifts to estimate 1RM safely using empirical formulas:
Developed by Allan Epley in 1985. It is widely considered the standard for lower repetitions ($\le 10$).
Created by Matt Brzycki in 1993. It is highly accurate for mid-range repetitions.
Published by Lander in 1985, this formula uses a slightly steeper scaling factor.
Benchmark: Bench Press
Target 1RM for intermediate lifters
Men: 1.0x - 1.25x Bodyweight | Women: 0.6x - 0.75x Bodyweight
Benchmark: Squat
Target 1RM for intermediate lifters
Men: 1.25x - 1.5x Bodyweight | Women: 0.8x - 1.0x Bodyweight
Benchmark: Deadlift
Target 1RM for intermediate lifters
Men: 1.5x - 1.75x Bodyweight | Women: 1.0x - 1.2x Bodyweight
Benchmark: Overhead Press
Target 1RM for intermediate lifters
Men: 0.6x - 0.75x Bodyweight | Women: 0.4x - 0.5x Bodyweight
| Repetitions Completed | Epley Multiplier | Brzycki Multiplier | Estimated 1RM (100 kg lift) |
|---|---|---|---|
| 2 Reps | 1.067x | 1.029x | 104.8 kg |
| 3 Reps | 1.100x | 1.059x | 107.9 kg |
| 4 Reps | 1.133x | 1.091x | 111.2 kg |
| 5 Reps | 1.167x | 1.125x | 114.6 kg |
| 6 Reps | 1.200x | 1.161x | 118.1 kg |
| 8 Reps | 1.267x | 1.242x | 125.4 kg |
| 10 Reps | 1.333x | 1.334x | 133.4 kg |
| 12 Reps | 1.400x | 1.441x | 142.0 kg |