One-rep max calculator
Estimate a one-rep max from a set you have already done, without loading a bar you have never tried.
Your estimated max
Estimated 1-rep max
93.3kg
From 80 kg for 5 reps.
| Reps | Weight | % of max |
|---|---|---|
| 2 | 87.5 kg | 94% |
| 3 | 84.8 kg | 91% |
| 4 | 82.4 kg | 88% |
| 5 | 80 kg | 86% |
| 6 | 77.8 kg | 83% |
| 8 | 73.7 kg | 79% |
| 10 | 70 kg | 75% |
| 12 | 66.7 kg | 71% |
Next: strength needs food behind it.
Macro calculatorQuestions
Which formula is this?
Epley: weight × (1 + reps ÷ 30). A set of 100 kg for 8 comes out at 100 × (1 + 8/30) = 127 kg. It is the same estimate Panko charts as your strength curve for compound lifts.
How many reps should the set be?
Between 1 and 10, taken close to failure. Every rep-max formula drifts as the set gets longer, so a hard set of 5 gives a far better estimate than an easy set of 20.
Should I actually attempt the number?
Treat it as a training number, not a target to test. Use it to set working weights, which is what the table is for, and save a maximal attempt for a day you are fresh and have a spotter.
Why is my estimate different on different lifts?
Rep strength varies by movement. Squats and deadlifts tend to hold up over reps better than a bench press does, so the same formula slightly under-rates one and over-rates the other. Compare a lift to itself over time rather than across lifts.
The other free tools
Or let Panko keep score
A calculator gives you a number once. The app keeps it right: targets that follow every weigh-in, meals logged from a photo or a sentence, and your lifts charted set by set.