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Calculate your one rep max (1RM) using proven formulas to track strength progress and plan your training.
Enter reps between 1-20 for best accuracy
Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a key metric for strength training and helps determine appropriate training loads.
Different formulas work better for different rep ranges and individuals. The Epley formula is most commonly used and works well for most people in the 2-10 rep range. For best results, test with reps between 3-8.
These are estimates only. Always warm up properly and consider having a spotter when attempting heavy lifts. Start conservatively and build up gradually.
Calculate your Basal Metabolic Rate.
Find your Total Daily Energy Expenditure.
Estimate your body fat percentage.
Calculate optimal calorie deficit.
Find your ideal weight range.
Calculate optimal protein intake.
A one-rep max estimate helps set training loads without testing a true maximal lift every session. Use it to structure intensity, track progress, and reduce guesswork.
Yes. Formula differences are normal, especially at higher rep ranges. Track trend direction more than exact single-day values.
Yes, but technique consistency matters. Beginners should use conservative loads and focus on form quality first.