One-Rep Max (1RM) Calculator

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One-Rep Max (1RM) Calculator

Estimate your one-rep max (1RM) for any lift, like bench press, squat, or deadlift. This is essential for structuring effective weightlifting and powerlifting programs, allowing you to train with specific percentages of your maximum strength without performing a risky max-out lift.

Inputs

Enter the required values to calculate.

Result

The calculated result will appear here.

Enter values and click calculate to see the result.

More Information

Understanding the One-Rep Max (1RM) Calculator

Your one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise with proper form. It is the gold standard for measuring your strength. This calculator allows you to estimate your 1RM safely without performing a risky maximal lift.

Why Estimate Your 1RM?

Testing a true 1RM can be very strenuous and carries a risk of injury, especially for those who are not experienced lifters. By using a weight you can lift for several repetitions (ideally between 2 and 10), this calculator can provide a safe and accurate estimate of your maximal strength.

Common 1RM Formulas

Different formulas exist for estimating 1RM. This calculator provides results from two of the most popular and validated methods:

  • Brzycki Formula: Weight / (1.0278 - (0.0278 * Reps))
  • Epley Formula: Weight * (1 + (Reps / 30))

Comparing the results from both formulas can give you a more confident range for your true 1RM. This is crucial for many popular strength training programs, which often prescribe lifting percentages based on your 1RM (e.g., "lift 80% of your 1RM for 5 reps").

Fueling Your Performance

Proper nutrition is essential for optimal performance and recovery. Here are some ideas for nutrient-dense foods to fuel your workouts and support your fitness goals. Consult a professional for personalized advice.

High-Quality Protein

Non-Vegetarian

Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.

Vegetarian

Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.

Vegan

Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.

Complex Carbohydrates

These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.

Healthy Fats

Non-Vegetarian

Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.

Vegetarian

Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.

Vegan

Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.

Frequently Asked Questions