You're loggin in

1RM Calculator

Estimate your one-repetition maximum using a weight and number of repetitions you have already completed.

1

Weight Used

lb
2

Repetitions

reps

Your Estimated 1RM

220.7 lb
estimated one-repetition maximum
176.0 lb
weight used
8
repetitions
198.6 lb
90% 1RM
176.6 lb
80% 1RM
154.5 lb
70% 1RM
✓ Diets, Recipes & Training
✓ Easy Calorie Tracking
✓ Workout Logging
✓ Progress Tracking
✓ Loved by Thousands Globally
For new members: Try GetFIT App for free and manage your nutrition and training in one place.
Results are for informational purposes only and are not medical or health advice.
Try the app for free →
✓ Free trial for new members
✓ Diets, Recipes, Training
🔒 Easy to use web platform

‍

How Does the 1RM Calculator Work?

1RM, or one-rep max, is the heaviest weight you can successfully lift for a single repetition of a specific exercise using proper technique. Because testing a true maximum can place significant stress on the body and is not practical during every workout, 1RM can also be estimated from a submaximal set.

Step Calculation What It Means
1. Weight Used Weight used during the set The weight you successfully lifted during the set.
2. Repetitions Number of completed repetitions The number of repetitions completed with proper technique using that weight.
3. Epley Formula Weight × (1 + repetitions / 30) Estimates your one-repetition maximum based on the submaximal set.
4. Estimated 1RM Result of the formula Your estimated one-repetition maximum for that exercise.

The Epley Formula

This calculator uses the Epley formula to estimate 1RM. The formula is commonly associated with Boyd Epley and is widely used in strength training to estimate one-repetition maximum from a submaximal set.

1RM = Weight × (1 + Repetitions / 30) Example: 80 kg × 8 repetitions 1RM = 80 × (1 + 8 / 30) 1RM = 80 × 1.2667 1RM ≈ 101.3 kg

What Is 1RM?

1RM, or one-repetition maximum, is the heaviest weight you can successfully lift for a single repetition of a specific exercise using proper technique. For example, if an exercise has an estimated 1RM of 100 kg, this represents your approximate maximum strength level for one repetition of that movement. 1RM is exercise-specific, so a bench press 1RM cannot be directly used as your squat 1RM.

Why Is 1RM Useful in Training?

1RM can be used to determine training loads as a percentage of your maximum strength. A training program may prescribe a weight corresponding to 70%, 80%, or 90% of your 1RM. This can make it easier to plan training intensity and track changes in strength without having to perform a true maximum test during every workout.

How Does the Epley Formula Calculate 1RM?

The Epley equation combines the weight used during a set with the number of repetitions completed. The more repetitions you can perform with the same weight, the higher the estimated 1RM will be. For example, 80 kg for 8 repetitions produces an estimated 1RM of approximately 101.3 kg using the Epley formula.

How Can 1RM Be Used to Select Training Weights?

Your estimated 1RM can be used to calculate different percentage-based training loads for planning workout intensity. For example, 80% of your estimated 1RM can serve as a reference point for moderate-to-high intensity strength training, while higher percentages generally correspond to heavier weights and fewer repetitions. The appropriate training weight also depends on the exercise, training goal, experience level, and current performance.

How Accurate Is the 1RM Calculator?

The 1RM calculator provides an estimate, so the result may not exactly match the heaviest weight you could actually lift for one repetition. Accuracy can be affected by factors such as the exercise, technique, fatigue, training experience, muscular endurance, and how close the original set was to failure. The Epley formula should therefore be treated as a practical training estimate rather than an exact measurement of maximum strength.

Results are provided for informational purposes only and should not be considered medical, health, or professional training advice.

GetFIT App
GetFIT App wrote this article
wrote this
Fitness Calculators
One Rep Max (1RM) Calculator

1RM calculator helps you estimate your one-repetition maximum from a weight and number of repetitions you have already completed. It uses the Epley equation to provide a practical estimate of your maximum strength without requiring you to perform an actual maximal lift. You can also use the result to calculate useful training percentages such as 70%, 80%, and 90% of your estimated 1RM.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Is 1RM and What Does One-Repetition Maximum Mean?

A 1RM, or one-repetition maximum, is the heaviest weight you can lift for one successful repetition of a specific exercise using proper technique. It is commonly used to describe maximal strength and to help determine appropriate training loads. Because testing a true maximum can be demanding, you can also estimate your 1RM from a submaximal set.

#1

Results

Calorie Tracking

Our app helps you track your daily calories and nutrients with high accuracy. Just a few clicks and you’re done.

Try for free!
More Meal Plans

How Does the Epley Formula Calculate 1RM?

The Epley equation uses the weight you lifted and the number of repetitions you completed to estimate your one-repetition maximum. The formula is 1RM = weight × (1 + repetitions / 30). For example, lifting 176 lb for 8 repetitions gives an estimated 1RM of approximately 222.9 lb using this equation.

#1

Results

Recipes for Fat Loss

Our app gives you high-protein fitness recipes that make losing weight and making progress easy every day!

Try for free!

How Can I Calculate My 1RM From Weight and Reps?

To estimate your 1RM, you need the weight used for a completed set and the number of repetitions you performed with it. Enter those two values into the calculator and the Epley equation will estimate the weight you could potentially lift for one repetition. The estimate is most useful when the set represents a challenging effort rather than a set performed far from your actual capacity.

#1

Results

High Protein Meals

You’ll never feel hungry on your diet again if you eat the high-protein fitness recipes in our app!

Try for free!

What Is 1RM Used for in Strength Training?

One of the main uses of 1RM is calculating training loads as percentages of maximum strength. A program might prescribe an exercise at 70%, 80%, or 90% of your estimated 1RM depending on the intended training intensity. Tracking estimated 1RM over time can also provide a useful way to monitor changes in strength without repeatedly testing a true maximum.

#1

Results

Simple Calorie Tracking

With our app’s precise calorie tracking and food diary, hitting a calorie deficit has never been easier.

Try for free!

How Many Reps Should I Use to Estimate My 1RM?

1RM equations are generally more practical when calculated from lower or moderate repetition sets rather than very high-repetition sets. As repetitions increase, muscular endurance and fatigue can have a greater influence on performance, which can make the relationship between repetitions and maximum strength less predictable. This calculator therefore accepts sets of up to 12 repetitions to keep the estimate within a practical range.

#1

Results

High Protein Diets for You

Our easy-to-make, high-protein recipes help you hit your ideal daily protein intake effortlessly!

Try for free!

How Accurate Is an Estimated 1RM?

An estimated 1RM is not guaranteed to match your actual maximum because strength performance varies between exercises and individuals. Technique, fatigue, training experience, muscular endurance, and how close the original set was to failure can all affect the result. The Epley equation is best used as a practical estimate for training and progress tracking rather than as an exact measurement of maximal strength.

#1

Results

Workout Plans for Your Goals

Our app offers a wide range of workout plans!

Try for free!

GetFIT App: Not Just a Calorie Counter — Your Complete Online Body Transformation Membership for Weight Loss & Muscle Building

Why pay for separate programs, apps and courses for calorie tracking, workouts, and meal plans? GetFIT App is an all-in-one web app membership that gives you everything in one place, fully online. Set up your account in seconds and reach your goals faster, with less hassle.

Feature GetFIT App 🌟 Other Calorie Tracker
Apps
Calorie Tracking Yes Yes
AI Powered Meal Analysis Yes No
Intermittent Fasting Log Yes No
Workout Tracking Yes No
Hundreds of High-Protein Recipes Yes No
4-Week Meal Plans Yes No
4-Week Workout Plans Yes No
Body Weight Tracking Yes No
Water Intake Tracking Yes No
Body Measurement Tracking Yes No
Knowledge Library & E-books Yes No
Progress Tracking Yes No
Seasonal Winter/Fall Diet Recipes Yes No
Step Count & Daily Habit Tracking Yes No
International Recipe Library Yes No
Diet Shopping Lists Yes No
Supplement Programs Yes No
Easy-to-Use Online Platform Yes No
Try the App for Free
Free Trial for new users
Cancel Anytime
Thousands of Users Worldwide
Secure Payment

Who Is GetFIT App For?

If you've ever gotten stuck losing weight, had no idea how many calories or how much protein you actually need, or you're just tired of bland, boring diet food — you're not alone. GetFIT App was built for people who want to finally reach their weight loss or muscle-building goals in one place, with a clear system and food they actually enjoy eating. Look through the situations below, and if you recognize yourself, you'll know exactly what to do next.

You have no idea how many calories to eat Weight loss, muscle building, and maintenance all need different targets — the app calculates exactly how many calories and how much protein your goals require. Try the app! You don't know how to put together a workout plan You show up at the gym but have no idea what to do or in what order? Ready-made, easy-to-follow 4-week workout plans get you started. Try the app! You're tired of bland, boring diet food Who said dieting means dry chicken breast and rice? Choose from hundreds of delicious, high-protein recipes you'll actually want to eat. Try the app! The scale hasn't moved in weeks Stuck on a weight-loss plateau and not sure what's going wrong? Clear tracking and logging help you spot exactly what needs adjusting. Try the app! You're a beginner and don't know where to start Everyone feels lost at the start, with so much conflicting information out there. You get a simple, step-by-step system, no guesswork required. Try the app! You can't hit enough protein every day You know you should, but the numbers never add up? The app helps you plan meals so you actually reach your daily protein target. Try the app! You want a simple, effective plan you can actually follow Whether it's weight loss or muscle building, one clear, day-to-day plan beats ten scattered pieces of advice — and you get it all in one place. Try the app! You don't have time to sit and calculate everything Just describe what you ate, and the AI works out the calories and macros for you in seconds. Try the app! You want to keep progressing without setbacks Consistent tracking and clear goals help you avoid losing weeks of progress or losing your momentum. Try the app! You've tried crash diets before, but they never stuck This isn't another quick fix — it's a sustainable system you can actually build into your everyday life. Try the app! You want to finally hit your goal weight Whether it's a few pounds or something bigger, a clear plan and daily tracking make a real difference in actually getting there. Try the app! You want to look better, feel fitter, and feel more confident As your body changes, your confidence often grows with it — consistent training and nutrition can help with both. Try the app! You want to build muscle effectively A training plan, enough protein, and recovery — you need all three for muscle growth, and you'll find them all in one place. Try the app! You want to lose weight without starving yourself or yo-yo dieting Starving yourself isn't the answer — a sustainable calorie and protein intake is something you can actually stick with long-term. Try the app! You want to build a healthier, fitter lifestyle It's not about one diet — it's about small, sustainable habits around food, movement, and routine that you can keep up long-term. Try the app! You want to finally reach the physique you've always wanted The shape you've always pictured feels a lot more realistic with a clear plan and a consistent daily system behind it. Try the app!
Try the App for Free
Free trial for new members
Cancel anytime
Thousands of members worldwide
Secure payment

GetFIT App Is Not a "Magic Pill" — It's a System That Supports You and Gets You to Your Goal!

GetFIT App helps you so you don't have to figure out how to reach your goals on your own. In one place, you'll find everything you need for a mindful lifestyle change: calorie and macro tracking, daily calorie logging, 4-week workout plans, delicious and easy-to-follow recipes, and progress tracking. You won't get quick tricks — you'll get a clear, transparent system that helps you move toward your goal more consistently, whether that's weight loss, muscle building, or a fitter, more sustainable lifestyle.

Fast, Simple Calorie & Macro Tracking

You describe what you ate, and GetFIT App calculates the calories and macros in seconds — no more digging around or doing math in your head. You'll also see exactly how many calories you have left for the day.

Workout Plans & Workout Logging

Effective 4-week workout plans are ready to go, and your workout log helps you stay consistent and track how you progress from session to session.

High-Protein Recipes & Ready-Made Meal Plans

Hundreds of delicious recipes and 4-week meal plans are waiting for you, so you don't have to figure out what to eat every single day.

Body Weight, Measurements & Daily Habit Tracking

All your important numbers in one place, so you can see exactly whether progress is actually happening — not just feel it, but see it.

Progress Tracking

Clear data and charts help you know exactly where you stand, and what's worth adjusting in the weeks ahead.

Knowledge Resources & a Supportive System

You don't just get tools — you get knowledge too, so you understand why you're doing what you're doing, for the long run.

Try the App for Free
Free trial, new members only
Cancel anytime
Thousands of members worldwide
Secure payment

GetFIT App Will Be Perfect for You, If...

If you relate to any of the statements below, GetFIT App is exactly the right fit for you.

Try the App for Free
Free trial, new members only
Cancel anytime
Thousands of members worldwide
Secure payment

Join Thousands of GetFIT App Users Worldwide

Thousands of people around the world have already joined GetFIT App to track their nutrition, follow workout programs, and work toward their fitness goals. Join our growing global community and get the tools you need to manage your fitness journey in one place.

Start your Free Trial!

Everything You Need for a Fitter Body is here in GetFIT App!

Set calorie and macro goals, track your meals and activity, follow structured workout and meal plans, and monitor your progress over time. GetFIT App brings nutrition tracking, fitness planning, and everyday tools together in one simple membership.

Start your Free Trial!

Try GetFIT App for 5 days free!

Discover the premium features of the GetFIT App during a free trial: personalized calorie calculation and tracking, meal plans, recipes, workout programs, e-books, and much more. Start your transformation today!

Start Free Trial

Dear User! Unlock your Dream Body Today!

Start your free trial today! With your premium membership, you’ll get immediate access to all the tools and content that help you lose weight, build muscle, and develop a healthy lifestyle.

Click to Get Started