One-rep max calculator
Health & fitnessHow much could you lift for one rep?
Your estimated one-rep max from a set you have done, with the weights for 1 to 12 reps, by the Epley or Brzycki formula.
Your set
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Estimated one-rep max
215.8 lb
From 185 lb for 5 reps, by the Epley formula.
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Weight for each number of reps
The weight the same formula expects you to lift for 1 to 12 reps, and its share of your one-rep max. Your set is marked.
| Reps | Weight | Of 1RM |
|---|---|---|
| 1 | 215.8 lb | 100% |
| 2 | 202.3 lb | 94% |
| 3 | 196.2 lb | 91% |
| 4 | 190.4 lb | 88% |
| 5 | 185 lb | 86% |
| 6 | 179.9 lb | 83% |
| 7 | 175 lb | 81% |
| 8 | 170.4 lb | 79% |
| 9 | 166 lb | 77% |
| 10 | 161.9 lb | 75% |
| 11 | 157.9 lb | 73% |
| 12 | 154.2 lb | 71% |
Before you load the bar
- The formulas are most accurate for sets of up to about 10 reps taken close to failure; with more reps the estimate drifts.
- It is an estimate, not a target to test. Testing a true one-rep max is strenuous: warm up, use a spotter or safety bars, and skip it if you have an injury or a heart condition.
Your estimated one-rep max from a set you have done, with the weights for 1 to 12 reps, by the Epley or Brzycki formula.
How to use
- Enter the weight of a set you lifted close to failure and how many reps you did.
- Choose the Epley or the Brzycki formula, and kilograms or pounds.
- Read your estimated one-rep max and the table of weights for 1 to 12 reps.
How it works
Your one-rep max (1RM) is the heaviest weight you can lift once with good form. Testing it is hard on the body, so lifters estimate it from a heavier set of a few reps: the more reps you manage with a weight, the further that weight is below your maximum.
Epley's formula is 1RM = w × (1 + r ÷ 30) and Brzycki's is 1RM = w × 36 ÷ (37 − r), where w is the weight lifted and r the number of reps. For example, 80 kg for 5 reps gives 80 × (1 + 5 ÷ 30) ≈ 93.3 kg by Epley and 80 × 36 ÷ 32 = 90 kg by Brzycki. The table turns the same formula around to show the weight you could expect to lift for each number of reps.
Both formulas give similar results up to about 10 reps and drift apart after that. They estimate an average lifter: your own numbers depend on the exercise, your training and your technique.
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Frequently asked questions
Which formula is better, Epley or Brzycki?
Neither is right for everyone. They agree closely at around 10 reps; for fewer reps Epley gives a slightly higher estimate. Choose one and keep to it, so your progress is comparable.
How do I use the percentage table?
Training plans often prescribe a share of your 1RM, such as 5 sets at 75 %. Find that percentage in the table to see the weight, or pick the number of reps you want to do.
Does it work for any exercise?
The formulas were made for barbell lifts such as the squat, bench press and deadlift. They are less reliable for small isolation exercises and machines.
Can I enter pounds instead of kilograms?
Yes. Choose the unit matching the weight you enter. The formulas work in either unit and return the estimate in that same unit.
What if I enter one repetition?
The result equals the weight you entered. One completed repetition is treated as the one-repetition value rather than extrapolated.
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