1RM Percentage Calculator
Enter a one rep max — tested or estimated — to get working weights for every common percentage, or type any percentage you need. Every weight is also rounded down to one you can load.
Percentage calculator
Plate loader
How to calculate a percentage of your 1RM
Multiply your 1RM by the percentage written as a decimal. 80% of a 300 lb max is 300 × 0.80 = 240 lb; 70% of a 140 kg max is 140 × 0.70 = 98 kg.
The exact answer is often a number you cannot load, such as 237.6 lb. The calculator shows the exact figure and a loadable figure, rounded down to the nearest 5 lb or 2.5 kg — the smallest jump with standard plates — so a prescribed percentage is never quietly rounded up into a heavier set.
How many reps can you do at each percentage?
Two of the six formulas can be solved backwards to show how many reps they assume you can do at a given percentage. Treat these as rough guides: people vary widely, especially at lower percentages, and the two formulas disagree more as the weight gets lighter.
| % of 1RM | Epley | Brzycki |
|---|---|---|
| 95% | 1.6 | 2.8 |
| 90% | 3.3 | 4.6 |
| 85% | 5.3 | 6.4 |
| 80% | 7.5 | 8.2 |
| 75% | 10.0 | 10.0 |
| 70% | 12.9 | 11.8 |
| 65% | 16.2 | 13.6 |
| 60% | 20.0 | 15.4 |
Epley: reps = 30 × (100 ÷ % − 1). Brzycki: reps = 37 − 36 × % ÷ 100.
Which percentages to train with
The NSCA’s strength-and-conditioning textbook gives these general load ranges by training goal. They are starting points; programs vary widely.
| Goal | Load | Reps per set |
|---|---|---|
| Maximal strength | ≥ 85% of 1RM | ≤ 6 |
| Muscle size (hypertrophy) | 67–85% of 1RM | 6–12 |
| Muscular endurance | ≤ 67% of 1RM | ≥ 12 |
If your 1RM is an estimate, many programs suggest working from a lower “training max” (often about 90% of the estimate), so the prescribed percentages are achievable on an average day. You can enter that training max here instead of your full estimate.
Related tools and guides
- One Rep Max Calculator
Estimate a 1RM for any lift with all six formulas side by side.
- Plate Calculator
See which plates to load per side — never over your target.
- Warm-up Calculator
Build a warm-up ramp to your top set, with loadable weights.
- 1RM Formula Guide
All six equations compared rep by rep, and which to trust when.
Sources
- Epley, B. (1985). Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises. (A coaching chart, not a peer-reviewed study.)
- Brzycki, M. (1993). Strength testing — predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88–90. Link (opens in a new tab)
- Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of Strength Training and Conditioning (4th ed.). Champaign, IL: Human Kinetics.