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Calculators/Health & Fitness
One Rep Max Calculator
Estimate your one-rep max (1RM) using three formulas: Epley, Brzycki, and Lander. Shows average 1RM and a training weight percentage table for programming your workouts.
lbs
reps
Formula Comparison
Epley262.5 lbs
Brzycki253.1 lbs
Lander255.8 lbs
Average 1RM257.2 lbs
Training Weight Table
50% of 1RM128.6 lbs
60% of 1RM154.3 lbs
70% of 1RM180.0 lbs
80% of 1RM205.7 lbs
90% of 1RM231.4 lbs
Estimated 1 Rep Max (Average)
257.2 lbs
Epley
262.5 lbs
Brzycki
253.1 lbs
How to Use This Calculator
1
What is a 1 rep max?
Your 1RM is the maximum weight you can lift for exactly one repetition with proper form. It's the universal standard for measuring absolute strength and is used to calculate training loads across powerlifting, weightlifting, and strength programming.
2
Why formulas vary at higher reps
All three formulas are most accurate at 3–5 reps and become increasingly imprecise above 10 reps. Epley and Brzycki use different mathematical assumptions about fatigue rate. The Lander formula was validated against competitive powerlifters. Using the average of all three minimizes formula-specific bias.
3
Using the training percentage table
Strength programming typically prescribes work as a percentage of 1RM: 90%+ for max strength, 75–85% for hypertrophy/strength, 60–75% for volume work, 50–60% for technique and warm-ups. Find the corresponding weight in the table below and program accordingly.
Real-World Examples
Intermediate Squatter
Weight Lifted
275 lbs
Reps
5
Result~308 lbs 1RM
Good data point at 5 reps. 90% training weight: 277 lbs. 80% volume work: 246 lbs.
Beginner Bench Press
Weight Lifted
135 lbs
Reps
8
Result~175 lbs 1RM
Note: accuracy decreases above 5 reps. Consider testing 3–5 rep max for better precision.
Frequently Asked Questions
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