Enter any hard set — weight × reps — and get your estimated one-rep max from the Brzycki and Epley formulas, a blended best estimate, and a %1RM loading table for programming.
Got your 1RM? See how it ranks with the How Strong Am I? calculator or the strength standards tables. More free tools →
| % of 1RM | Weight (lb) | Typical reps | Common use |
|---|---|---|---|
| 95% | — | 2 | Max strength |
| 90% | — | 3–4 | Strength |
| 85% | — | 5–6 | Strength |
| 80% | — | 7–8 | Strength–hypertrophy |
| 75% | — | 9–10 | Hypertrophy |
| 70% | — | 11–12 | Hypertrophy |
| 65% | — | 13–15 | Hypertrophy–endurance |
| 60% | — | 16–20 | Endurance / technique |
| 55% | — | 20+ | Speed work |
| 50% | — | 25+ | Warm-up |
Weights use your blended 1RM estimate. Rep counts at each percentage are population averages — your own rep maxes may sit a rep or two either side, and vary by lift.
NutriMind estimates your 1RM from every set you log and drives progressive overload automatically — then pairs it with AI nutrition coaching so protein and calories keep up with the barbell. Rep-max math is free; the food side is what most lifters miss.
Which 1RM formula is more accurate — Brzycki or Epley?
It depends on the rep count. Brzycki (weight ÷ (1.0278 − 0.0278 × reps)) tracks tested maxes best at 10 reps or fewer; Epley (weight × (1 + reps ÷ 30)) holds up better on higher-rep sets, where Brzycki starts to overshoot. This calculator shows both and blends them the same way the NutriMind app does: Brzycki up to 10 reps, Epley above 10.
How many reps give the best 1RM estimate?
The fewer the reps, the tighter the estimate. Sets of 2–5 reps taken close to failure are typically within 2–3% of a tested max; sets of 6–10 are still solid; beyond ~12 reps the error grows quickly because endurance and pacing start dominating. Use your heaviest recent set of 10 or fewer reps if you can.
Is testing a true 1RM dangerous?
A properly warmed-up, well-spotted max attempt is reasonably safe for experienced lifters, but it carries more injury risk and fatigue cost than submaximal training — which is exactly why estimated 1RMs exist. Most people never need to test: estimate from a hard set of 3–5 reps and program from that number.
How often should I re-test or re-estimate my 1RM?
Every 4–8 weeks is plenty for most programs — roughly once per training block. Re-estimating from your top working sets each week (as the NutriMind app does automatically) is even better, because your training weights adjust as soon as you get stronger instead of waiting for a test day.
What do training percentages like 75% of 1RM mean?
Programs prescribe loads as a percentage of your 1RM so they scale to any lifter. Heavy strength work typically lives at 80–95% for 1–6 reps, hypertrophy at 65–80% for 6–15 reps, and technique, speed, or warm-up work below 60%. The table above converts your estimated 1RM to each of those loads.
Do these formulas work for every exercise?
They are most accurate on big compound barbell lifts (squat, bench, deadlift, overhead press). For isolation moves and machines the rep-to-max relationship is flatter, and for very technical lifts (snatch, clean) skill limits the estimate — treat those numbers as rough guides.