One Rep Max Calculator
Estimate your one-rep max from a submaximal set using the Epley formula (weight × (1 + reps/30)) and the Brzycki formula (weight × 36/(37 − reps)). An estimate — most accurate from sets of 10 reps or fewer.
Estimate your one-rep max (1RM) for any lift from a submaximal set — no need to max out.
Estimated one-rep max
115 kg
Epley: 116.7 kg · Brzycki: 112.5 kg. The figure shown is the average of the two formulas.
Training weights (percentages of your estimated 1RM)
| Intensity | Weight | Typical use |
|---|---|---|
| 100% | 114.6 kg | Max strength |
| 95% | 108.9 kg | Max strength |
| 90% | 103.1 kg | Max strength |
| 85% | 97.4 kg | Strength |
| 80% | 91.7 kg | Strength |
| 75% | 85.9 kg | Hypertrophy / strength |
| 70% | 80.2 kg | Hypertrophy / strength |
| 65% | 74.5 kg | Hypertrophy |
| 60% | 68.8 kg | Hypertrophy |
| 55% | 63.0 kg | Warm-up / technique |
| 50% | 57.3 kg | Warm-up / technique |
Estimates are most accurate from sets of 10 reps or fewer. A 1RM estimate is not a licence to max out — test a true max only with a spotter, after a proper warm-up.
Formula & source — Epley (1985) & Brzycki (1993) formulas
Epley: 1RM = weight × (1 + reps ÷ 30). Brzycki: 1RM = weight × 36 ÷ (37 − reps). Both are published, widely validated estimators for submaximal sets; they agree closely up to about 10 reps.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: Bench Press 1RM Calculator · Squat 1RM Calculator · Deadlift 1RM Calculator