1RM Percentage Calculator and Rep Max Chart
Enter your one-rep max and a percentage to get the weight to put on the bar. Enter a recent set to estimate your 1RM with three common formulas. To find your one-rep max from scratch, start with the one-rep max calculator and bring the result here for training percentages.
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Formula
training weight = 1RM × percentage ÷ 100- Reps at a percentage (Brzycki inverted):
reps = 37 − 36 × (percentage ÷ 100) - Epley (1985):
1RM = weight × (1 + reps ÷ 30) - Brzycki (1993):
1RM = 36 × weight ÷ (37 − reps) - Lombardi (1989):
1RM = weight × reps^0.10
Common percentage to reps chart (approximate):
| % of 1RM | Reps |
|---|---|
| 100 | 1 |
| 95 | 2 |
| 90 | 4 |
| 85 | 6 |
| 80 | 8 |
| 75 | 10 |
| 70 | 12 |
These are population averages and estimates, not exact limits. Estimates assume 1 to 12 reps.
Worked example
1RM 200 kg at 85 %: 200 × 0.85 = 170 kg, with about 37 − 36 × 0.85 = 6.4 reps possible.
A set of 100 kg for 5 reps: Epley 100 × (1 + 5/30) = 116.7, Brzycki 3600 ÷ 32 = 112.5, Lombardi 100 × 5^0.1 = 117.5.
When to use it
Use this page when you already know your 1RM and want working weights: for example 5x5 at 80% or a heavy single at 95%. It also lists reps at each percentage. If you do not know your max, the one-rep max calculator is built for that question; the quick estimate here is only a cross-check.
Common mistakes
- Using a stale 1RM. Update it every training block.
- Expecting the chart to apply equally to every lift. Many lifters get more reps at a given percentage on squats and deadlifts than on bench or overhead press.
- Rounding to weights you cannot load. Use the plate calculator.
- Using the formulas above roughly 12 reps, where they lose accuracy.
How it differs from nearby tools
The one-rep max calculator estimates your max from a recent set. This page turns a known max into percentage-based training weights and reps. The training volume calculator adds up the work in a session.
Frequently asked questions
How do I calculate a percentage of my 1RM?
Multiply your one-rep max by the percentage as a decimal. 85 % of a 200 kg max is 200 × 0.85 = 170 kg. Round to the nearest load your plates allow.
How many reps can I do at a given percentage of 1RM?
A common chart gives about 1 rep at 100 %, 2 at 95 %, 4 at 90 %, 6 at 85 %, 8 at 80 %, 10 at 75 % and 12 at 70 %. The page estimates it with the Brzycki formula inverted, reps = 37 − 36 × percentage: at 85 % that is 6.4. Individuals vary by several reps.
How do the Epley, Brzycki and Lombardi formulas differ?
Epley is 1RM = weight × (1 + reps ÷ 30), Brzycki is 36 × weight ÷ (37 − reps) and Lombardi is weight × reps^0.10. For 100 kg × 5 they give 116.7, 112.5 and 117.5 kg. All are estimates and are most reliable at 10 reps or fewer.
Is a calculated 1RM as good as a tested one?
No. These are models fitted to averages, so your real max can be several percent higher or lower, especially above 10 reps or for exercises you are very strong or weak at. Treat the figures as a starting point for programming.
What is 70% of a 150 kg one-rep max?
70% of 150 kg is 150 x 0.70 = 105 kg. By the Brzycki-based chart that is about 37 - 36 x 0.70 = 11.8 reps to failure, so a set of 8 to 10 reps would leave some reps in reserve.
How many reps can you do at 75% of your 1RM?
The inverted Brzycki formula gives 37 - 36 x 0.75 = 10 reps. In practice it varies by person and exercise, from about 8 to 15 reps.
What is the difference between a rep max and a one-rep max?
A rep max is the heaviest weight you can lift for a given number of reps, for example a 5RM. A one-rep max is the special case of one rep. Percentage charts link the two, so 85% of 1RM is roughly a 6RM.