1RM Calculator & Training Weight Planner
Estimate 1RM (one-rep max) using Epley & Brzycki formulas and calculate weight distribution zones
Estimate your 1-Rep Max (1RM) mathematically based on your lifting weight and rep history, and get an intensity weight profile for strength, hypertrophy, and recovery.
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How to use
- Enter your lifted weight (kg) from your recent best set.
- Select the maximum repetitions (1-20 reps) performed with that weight.
- Check your estimated 1-Rep Max (1RM) displayed in large text.
- Review the target training zones (95% to 60% of 1RM) and corresponding weights below.
FAQ
- Is the 1RM estimate accurate for high repetition counts?
- 1RM formulas are most accurate for reps of 10 or fewer. High rep ranges introduce endurance variables that can reduce accuracy.