One Rep Max Calculator
Estimate your one-rep max from weight and reps with Epley, Brzycki and Lander formulas, then get a full %1RM training load table for strength, hypertrophy and endurance.
| % 1RM | Weight | Suggested use |
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Load the bar: Barbell plate calculator · track workload: Training volume · fuel training: Macro calculator.
How to use your 1RM estimate
Enter a recent hard set, choose kg or lb, then use the average 1RM as your planning number. The percentage table turns that estimate into warm-up, hypertrophy, strength and peak singles loads.
One Rep Max Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
What can I use One Rep Max Calculator for?
Estimate your one-rep max from weight and reps with Epley, Brzycki and Lander formulas, then get a full %1RM training load table for strength, hypertrophy and endurance. It is built for practical training decisions, not medical diagnosis.
How do I use One Rep Max Calculator correctly?
Start with an example or preset, then replace the values with your own measured weight, time, distance or heart rate. Small input errors can change the output a lot.
How accurate is One Rep Max Calculator?
Formulas and tables are widely used coaching estimates. Individual fitness, sleep, heat and technique still matter — treat the result as a guide and progress gradually.
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.