One Rep Max (1RM) Calculator
Estimate your one rep max from submaximal lifts. See a percentage chart for planning your training weights across rep ranges.
Estimated 1RM
114 kg
kg
5kg300kg
120
Estimated 1RM
114 kg
Average across 3 formulas
Epley (1985)
117 kg
Brzycki (1993)
113 kg
Lander (1985)
114 kg
| % of 1RM | Weight | Est. reps |
|---|---|---|
| 100% | 114 kg | 1 |
| 95% | 109 kg | 2 |
| 93% | 106 kg | 3 |
| 90% | 103 kg | 4 |
| 87% | 99 kg | 5 |
| 85% | 97 kg | 6 |
| 83% | 95 kg | 7 |
| 80% | 91 kg | 8 |
| 77% | 88 kg | 9 |
| 75% | 86 kg | 10 |
| 70% | 80 kg | 12 |
| 65% | 74 kg | 15 |
How to use this chart: Find your target rep range in the table to determine the weight you should use. For strength (1–5 reps), use 85–100% of 1RM. For hypertrophy (6–12 reps), use 65–85%. For endurance (12+ reps), use below 65%.
Safety: Never test an actual 1RM without a spotter and proper warm-up. These formulas assume good form and full range of motion. Sources: Epley (1985), Brzycki (1993, JOPERD), LeSuer et al. (1997, JSCR).