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1RM Calculator
Calculate your body fat % and lean mass accurately.
Calculate your body fat % and lean mass accurately.
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Estimate your daily calorie burn at rest.
Plan your daily protein, carbs, and fat intake.
Plan your daily protein, carbs, and fat intake.
Your One-Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise with proper form. A 1RM Calculator uses scientific formulas (like the Epley or Brzycki equations) to estimate your maximum lift based on the weight you can lift for multiple repetitions, preventing the safety risks of lifting to failure.
Knowing your 1RM is essential for designing an effective strength training program. Fitness routines specify weights as a percentage of your 1RM. For example, building maximum strength typically involves lifting 85%+ of your 1RM, building muscle hypertrophy uses 65% to 80%, and developing muscular endurance uses 50% to 60%.
Instead of trying to lift your absolute maximum weight (which increases injury risk), perform a set of an exercise (like bench press or squat) with a moderate weight that you can lift for 3 to 10 repetitions to near-failure. Enter that weight and repetition count into the calculator to get a highly accurate estimate of your 1RM.
To increase your 1RM, focus on progressive overload, proper lifting technique, structured recovery, and strength-oriented training phases (low reps, high weight, and longer rest periods).
