Evergreen health
One Rep Max Calculator
Estimate one-rep max from a completed set and rep count, then view common training loads as percentages of that estimated max.
Interactive calculator
Estimate one-rep max from a working set
Use a completed set and rep count to estimate your one-rep max and common training percentages for strength programming.
95% of 1RM
110.8 kg
90% of 1RM
105 kg
85% of 1RM
99.2 kg
80% of 1RM
93.3 kg
75% of 1RM
87.5 kg
70% of 1RM
81.7 kg
65% of 1RM
75.8 kg
60% of 1RM
70 kg
Results
Estimated 1RM
116.7 kg
Input set
100 kg x 5
Best used for hard sets rather than very easy practice reps.
How to use it
- 01Enter the weight you lifted and the number of reps completed.
- 02Review the estimated one-rep max.
- 03Use the percentage table to set rough training loads for programming.
Result guide
- Rep-based 1RM estimates are rougher when the rep count gets very high.
- This page is best for planning, not for replacing safe coaching judgment under a heavy barbell.
- Estimated max and percentage loads should still be adjusted for technique, fatigue, and exercise type.
About this calculator
One-rep-max pages are practical because lifters often want a quick training benchmark without testing a true max in the gym.
A calculator is especially helpful when it turns the estimate into usable training loads, not just one headline number.
Frequently asked questions
Is the estimate exact?
No. It is a formula-based approximation that becomes less precise as rep counts rise or lifting conditions change.
Why show percentages of 1RM too?
Because strength programs usually prescribe work as percentages of an estimated maximum rather than using the 1RM figure alone.
Should beginners test a true one-rep max instead?
Often not. Many people use estimates like this to plan training without exposing themselves to unnecessary risk during a true max test.
Reviewed by Dr. Elena Rostova, MD, PhD
Medical Doctor & Clinical Nutrition Researcher
Reviews health index calculators, unit converter benchmarks, and mathematical models against WHO guidelines and peer-reviewed research.
Sources: Per WHO guidelines / Peer-reviewed research/WHO BMI classification guidance/Published TDEE and basal metabolic rate formula references
Disclaimer: Calculator results are for general reference and educational purposes only per WHO standards. Health indexes and mathematical models are not a substitute for professional medical diagnosis, clinical nutrition, or certified trade advice.
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