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One-rep max calculator: estimate your max from reps

Look up the weight you lifted and how many hard reps you completed to see an estimated one-repetition maximum (1RM), without an account, scripts or personal data.

Published by LIFT · 5 November 2026 · Epley calculation, rounded for easy reading

How do I estimate my one-rep max?

Find your lifted weight in a table below, then move across to the number of reps you completed in one hard set. The number is an estimate of a single rep, not proof that you can safely lift it.

Example: 100 kg for 5 reps gives 100 × (1 + 5 ÷ 30) = 116.7 kg before rounding, or 116.5 kg in the kg chart.

Use kilograms · Use pounds

1RM calculator chart in kilograms

Measured set weights from 20 kg to 200 kg in 5 kg steps; scroll the chart sideways on smaller screens.

Estimated 1RM in kg: find your lifted weight in the first column and completed reps across the top.
Weight (kg)	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps	10 reps
20	20	21.5	22	22.5	23.5	24	24.5	25.5	26	26.5
25	25	26.5	27.5	28.5	29	30	31	31.5	32.5	33.5
30	30	32	33	34	35	36	37	38	39	40
35	35	37.5	38.5	39.5	41	42	43	44.5	45.5	46.5
40	40	42.5	44	45.5	46.5	48	49.5	50.5	52	53.5
45	45	48	49.5	51	52.5	54	55.5	57	58.5	60
50	50	53.5	55	56.5	58.5	60	61.5	63.5	65	66.5
55	55	58.5	60.5	62.5	64	66	68	69.5	71.5	73.5
60	60	64	66	68	70	72	74	76	78	80
65	65	69.5	71.5	73.5	76	78	80	82.5	84.5	86.5
70	70	74.5	77	79.5	81.5	84	86.5	88.5	91	93.5
75	75	80	82.5	85	87.5	90	92.5	95	97.5	100
80	80	85.5	88	90.5	93.5	96	98.5	101.5	104	106.5
85	85	90.5	93.5	96.5	99	102	105	107.5	110.5	113.5
90	90	96	99	102	105	108	111	114	117	120
95	95	101.5	104.5	107.5	111	114	117	120.5	123.5	126.5
100	100	106.5	110	113.5	116.5	120	123.5	126.5	130	133.5
105	105	112	115.5	119	122.5	126	129.5	133	136.5	140
110	110	117.5	121	124.5	128.5	132	135.5	139.5	143	146.5
115	115	122.5	126.5	130.5	134	138	142	145.5	149.5	153.5
120	120	128	132	136	140	144	148	152	156	160
125	125	133.5	137.5	141.5	146	150	154	158.5	162.5	166.5
130	130	138.5	143	147.5	151.5	156	160.5	164.5	169	173.5
135	135	144	148.5	153	157.5	162	166.5	171	175.5	180
140	140	149.5	154	158.5	163.5	168	172.5	177.5	182	186.5
145	145	154.5	159.5	164.5	169	174	179	183.5	188.5	193.5
150	150	160	165	170	175	180	185	190	195	200
155	155	165.5	170.5	175.5	181	186	191	196.5	201.5	206.5
160	160	170.5	176	181.5	186.5	192	197.5	202.5	208	213.5
165	165	176	181.5	187	192.5	198	203.5	209	214.5	220
170	170	181.5	187	192.5	198.5	204	209.5	215.5	221	226.5
175	175	186.5	192.5	198.5	204	210	216	221.5	227.5	233.5
180	180	192	198	204	210	216	222	228	234	240
185	185	197.5	203.5	209.5	216	222	228	234.5	240.5	246.5
190	190	202.5	209	215.5	221.5	228	234.5	240.5	247	253.5
195	195	208	214.5	221	227.5	234	240.5	247	253.5	260
200	200	213.5	220	226.5	233.5	240	246.5	253.5	260	266.5

1RM calculator chart in pounds

Measured set weights from 40 lb to 400 lb in 10 lb steps; this chart calculates directly in pounds, without converting between units.

Estimated 1RM in lb: find your lifted weight in the first column and completed reps across the top.
Weight (lb)	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps	10 reps
40	40	43	44	45	47	48	49	51	52	53
50	50	53	55	57	58	60	62	63	65	67
60	60	64	66	68	70	72	74	76	78	80
70	70	75	77	79	82	84	86	89	91	93
80	80	85	88	91	93	96	99	101	104	107
90	90	96	99	102	105	108	111	114	117	120
100	100	107	110	113	117	120	123	127	130	133
110	110	117	121	125	128	132	136	139	143	147
120	120	128	132	136	140	144	148	152	156	160
130	130	139	143	147	152	156	160	165	169	173
140	140	149	154	159	163	168	173	177	182	187
150	150	160	165	170	175	180	185	190	195	200
160	160	171	176	181	187	192	197	203	208	213
170	170	181	187	193	198	204	210	215	221	227
180	180	192	198	204	210	216	222	228	234	240
190	190	203	209	215	222	228	234	241	247	253
200	200	213	220	227	233	240	247	253	260	267
210	210	224	231	238	245	252	259	266	273	280
220	220	235	242	249	257	264	271	279	286	293
230	230	245	253	261	268	276	284	291	299	307
240	240	256	264	272	280	288	296	304	312	320
250	250	267	275	283	292	300	308	317	325	333
260	260	277	286	295	303	312	321	329	338	347
270	270	288	297	306	315	324	333	342	351	360
280	280	299	308	317	327	336	345	355	364	373
290	290	309	319	329	338	348	358	367	377	387
300	300	320	330	340	350	360	370	380	390	400
310	310	331	341	351	362	372	382	393	403	413
320	320	341	352	363	373	384	395	405	416	427
330	330	352	363	374	385	396	407	418	429	440
340	340	363	374	385	397	408	419	431	442	453
350	350	373	385	397	408	420	432	443	455	467
360	360	384	396	408	420	432	444	456	468	480
370	370	395	407	419	432	444	456	469	481	493
380	380	405	418	431	443	456	469	481	494	507
390	390	416	429	442	455	468	481	494	507	520
400	400	427	440	453	467	480	493	507	520	533

What formula does this calculator use?

For two to ten repetitions, it uses the common Epley equation: estimated 1RM = weight lifted × (1 + repetitions ÷ 30), rounded to the nearest 0.5 kg or whole pound; when you actually completed one rep, the chart simply shows that lifted weight.

The equation is a mathematical approximation, not an individual performance guarantee; the Royal College of Physicians' fitness-testing guidance gives the Epley formula and describes 1RM estimation using a hard set.

Is an estimated max safe to test?

Not necessarily. Estimates vary by exercise, technique, individual and how close to failure your set was. Stop before a grind when unsure, use safety equipment and a qualified spotter for heavy attempts, and do not use a chart to decide if an unsafe weight is appropriate.

For general monitoring, compare similar sets over time rather than assuming a single estimate is your actual max. A systematic review of 1RM prediction models documents meaningful prediction error, even for more complex approaches.

How do I load the barbell for a target weight?

Use the free barbell plate-loading chart for a 20 kg bar, or use the weekly set calculator to plan training volume; these tools work while LIFT is preparing its public release.

Research and editorial disclosure

The formula is attributed to Epley and is widely used for estimates; the supporting references above explain its method and limitations. LIFT generated these tables from the same disclosed formula, checked each value, and has not clinically validated their individual accuracy.

Weight (lb)	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps	10 reps
40	40	43	44	45	47	48	49	51	52	53
50	50	53	55	57	58	60	62	63	65	67
60	60	64	66	68	70	72	74	76	78	80
70	70	75	77	79	82	84	86	89	91	93
80	80	85	88	91	93	96	99	101	104	107
90	90	96	99	102	105	108	111	114	117	120
100	100	107	110	113	117	120	123	127	130	133
110	110	117	121	125	128	132	136	139	143	147
120	120	128	132	136	140	144	148	152	156	160
130	130	139	143	147	152	156	160	165	169	173
140	140	149	154	159	163	168	173	177	182	187
150	150	160	165	170	175	180	185	190	195	200
160	160	171	176	181	187	192	197	203	208	213
170	170	181	187	193	198	204	210	215	221	227
180	180	192	198	204	210	216	222	228	234	240
190	190	203	209	215	222	228	234	241	247	253
200	200	213	220	227	233	240	247	253	260	267
210	210	224	231	238	245	252	259	266	273	280
220	220	235	242	249	257	264	271	279	286	293
230	230	245	253	261	268	276	284	291	299	307
240	240	256	264	272	280	288	296	304	312	320
250	250	267	275	283	292	300	308	317	325	333
260	260	277	286	295	303	312	321	329	338	347
270	270	288	297	306	315	324	333	342	351	360
280	280	299	308	317	327	336	345	355	364	373
290	290	309	319	329	338	348	358	367	377	387
300	300	320	330	340	350	360	370	380	390	400
310	310	331	341	351	362	372	382	393	403	413
320	320	341	352	363	373	384	395	405	416	427
330	330	352	363	374	385	396	407	418	429	440
340	340	363	374	385	397	408	419	431	442	453
350	350	373	385	397	408	420	432	443	455	467
360	360	384	396	408	420	432	444	456	468	480
370	370	395	407	419	432	444	456	469	481	493
380	380	405	418	431	443	456	469	481	494	507
390	390	416	429	442	455	468	481	494	507	520
400	400	427	440	453	467	480	493	507	520	533

Weight (lb)	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps	10 reps
40	40	43	44	45	47	48	49	51	52	53
50	50	53	55	57	58	60	62	63	65	67
60	60	64	66	68	70	72	74	76	78	80
70	70	75	77	79	82	84	86	89	91	93
80	80	85	88	91	93	96	99	101	104	107
90	90	96	99	102	105	108	111	114	117	120
100	100	107	110	113	117	120	123	127	130	133
110	110	117	121	125	128	132	136	139	143	147
120	120	128	132	136	140	144	148	152	156	160
130	130	139	143	147	152	156	160	165	169	173
140	140	149	154	159	163	168	173	177	182	187
150	150	160	165	170	175	180	185	190	195	200
160	160	171	176	181	187	192	197	203	208	213
170	170	181	187	193	198	204	210	215	221	227
180	180	192	198	204	210	216	222	228	234	240
190	190	203	209	215	222	228	234	241	247	253
200	200	213	220	227	233	240	247	253	260	267
210	210	224	231	238	245	252	259	266	273	280
220	220	235	242	249	257	264	271	279	286	293
230	230	245	253	261	268	276	284	291	299	307
240	240	256	264	272	280	288	296	304	312	320
250	250	267	275	283	292	300	308	317	325	333
260	260	277	286	295	303	312	321	329	338	347
270	270	288	297	306	315	324	333	342	351	360
280	280	299	308	317	327	336	345	355	364	373
290	290	309	319	329	338	348	358	367	377	387
300	300	320	330	340	350	360	370	380	390	400
310	310	331	341	351	362	372	382	393	403	413
320	320	341	352	363	373	384	395	405	416	427
330	330	352	363	374	385	396	407	418	429	440
340	340	363	374	385	397	408	419	431	442	453
350	350	373	385	397	408	420	432	443	455	467
360	360	384	396	408	420	432	444	456	468	480
370	370	395	407	419	432	444	456	469	481	493
380	380	405	418	431	443	456	469	481	494	507
390	390	416	429	442	455	468	481	494	507	520
400	400	427	440	453	467	480	493	507	520	533

Weight (lb)	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps	10 reps
40	40	43	44	45	47	48	49	51	52	53
50	50	53	55	57	58	60	62	63	65	67
60	60	64	66	68	70	72	74	76	78	80
70	70	75	77	79	82	84	86	89	91	93
80	80	85	88	91	93	96	99	101	104	107
90	90	96	99	102	105	108	111	114	117	120
100	100	107	110	113	117	120	123	127	130	133
110	110	117	121	125	128	132	136	139	143	147
120	120	128	132	136	140	144	148	152	156	160
130	130	139	143	147	152	156	160	165	169	173
140	140	149	154	159	163	168	173	177	182	187
150	150	160	165	170	175	180	185	190	195	200
160	160	171	176	181	187	192	197	203	208	213
170	170	181	187	193	198	204	210	215	221	227
180	180	192	198	204	210	216	222	228	234	240
190	190	203	209	215	222	228	234	241	247	253
200	200	213	220	227	233	240	247	253	260	267
210	210	224	231	238	245	252	259	266	273	280
220	220	235	242	249	257	264	271	279	286	293
230	230	245	253	261	268	276	284	291	299	307
240	240	256	264	272	280	288	296	304	312	320
250	250	267	275	283	292	300	308	317	325	333
260	260	277	286	295	303	312	321	329	338	347
270	270	288	297	306	315	324	333	342	351	360
280	280	299	308	317	327	336	345	355	364	373
290	290	309	319	329	338	348	358	367	377	387
300	300	320	330	340	350	360	370	380	390	400
310	310	331	341	351	362	372	382	393	403	413
320	320	341	352	363	373	384	395	405	416	427
330	330	352	363	374	385	396	407	418	429	440
340	340	363	374	385	397	408	419	431	442	453
350	350	373	385	397	408	420	432	443	455	467
360	360	384	396	408	420	432	444	456	468	480
370	370	395	407	419	432	444	456	469	481	493
380	380	405	418	431	443	456	469	481	494	507
390	390	416	429	442	455	468	481	494	507	520
400	400	427	440	453	467	480	493	507	520	533