One Rep Max Calculator

Estimate your one-rep max (1RM) from a lighter set and get a full percentage-of-1RM training table. Free, instant, no signup.

Formula: 1RM = weight × (1 + reps ÷ 30) (Epley)

How to use the One Rep Max Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the one rep max calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our One Rep Max Calculator

Instant results. Enter your figures and the one rep max calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the One Rep Max Calculator

The One Rep Max Calculator estimates the heaviest weight you could lift one time for a given exercise, without you having to actually attempt that risky maximal single. You enter the weight you lifted and how many clean reps you completed, and the tool projects your 1RM from a set you can already perform safely. It is built for the squat, bench press, deadlift, overhead press and similar barbell or dumbbell lifts, where knowing your true ceiling lets you program every other workout as a percentage of it.

Reach for this calculator when you are planning a strength block, comparing progress month to month, or setting target loads for a program written in percentages. Instead of grinding out a nervous max attempt, you do a confident set of, say, 5 reps and let the math do the rest. It also helps you avoid the opposite mistake of always lifting too light: once you know your estimated max, you can deliberately put working sets in the 70 to 90 percent range that actually drives adaptation for size or strength.

Under the hood the tool applies validated submaximal formulas. The Epley equation is 1RM = weight x (1 + reps / 30); the Brzycki equation is 1RM = weight x 36 / (37 - reps). Both return the same number at exactly 10 reps and diverge slightly elsewhere, so many calculators average several formulas. Accuracy is highest in the 2 to 10 rep range, where estimates fall within roughly 5 percent; push past 10 or 12 reps and the projection drifts because muscular endurance, not raw strength, starts driving the set.

Treat the output as a well-grounded estimate, not a guaranteed number on the bar. Form breakdown, fatigue, grip, and exercise choice all shift the real value, so re-test with a fresh set every few weeks rather than trusting an old figure. The calculation runs entirely in your browser: your weights, reps and results are never uploaded or stored on a server, so your training log stays private to you. Nothing here is medical advice; if you are new to maximal training, work with a coach and use a spotter.

Frequently asked questions

Which formula does this 1RM calculator use?

It is based on the widely used Epley formula, 1RM = weight x (1 + reps / 30), and cross-checks against Brzycki, 1RM = weight x 36 / (37 - reps). These are the two most established submaximal estimation methods and agree exactly at 10 reps.

How many reps should I use for the most accurate estimate?

Use a hard but clean set of 2 to 10 reps. In that window the estimate is typically within about 5 percent of your true max; above 10 to 12 reps endurance starts to skew the result and accuracy drops sharply.

Is the calculated number my real one rep max?

No, it is an estimate, not a tested max. Your actual 1RM depends on form, fatigue, grip and the specific lift, so the figure may differ by 5 to 10 percent or more. Use it to plan loads, then verify periodically with a real attempt if you choose.

How do I turn my 1RM into training weights?

Multiply your estimated 1RM by a target percentage: roughly 50 to 60 percent for speed and power, 70 to 80 percent for muscle size in the 8 to 12 rep range, and 85 to 95 percent for pure strength in low reps. For example, 80 percent of a 200 lb 1RM is 160 lb.

Do I need to do a true max lift to use this?

No, and that is the point. The calculator exists so you can avoid an intimidating single-rep attempt and instead estimate your max from a safer submaximal set you already complete with good technique.

From our blog

Time and a Half Explained: How Overtime Pay Is Really Calculated

By the Super Simple Digital Tools Team · Updated June 2026

Time and a half is one of those payroll phrases everyone has heard but few can define precisely. It simply means 1.5 times your normal hourly rate, so a worker earning $18 an hour is paid $27 for each overtime hour. The half is the premium your employer adds for hours worked beyond the normal threshold. The phrase says nothing about how many hours you have worked, only about the rate that kicks in once you cross into overtime territory.

In the United States, the trigger for that premium is the workweek. The Fair Labor Standards Act defines a workweek as a fixed, recurring period of 168 consecutive hours, and it requires at least time and a half for non-exempt employees on every hour past 40 in that week. Crucially, employers cannot average two weeks together to dodge the rule: 50 hours one week and 30 the next still owes 10 hours of overtime, not zero. The workweek does not have to match the calendar week, but it must stay consistent.

Calculating it yourself takes two steps. First, find your overtime rate by multiplying your regular rate by 1.5. Then multiply that overtime rate by the number of overtime hours. If you want your full paycheck for the week, add your regular pay for the first 40 hours to that overtime figure. For example, 40 hours at $20 is $800, plus 6 overtime hours at $30 is $180, giving $980 in gross pay for the week.

Salaried workers trip people up because there is no obvious hourly figure to start from. If you are salaried but non-exempt, you first convert the salary to an hourly regular rate by dividing your weekly salary by the hours that salary is intended to cover, then apply the 1.5 multiplier to that rate. A separate wrinkle is bonuses: nondiscretionary bonuses tied to performance or attendance have to be rolled into the regular rate before the multiplier, which nudges the overtime rate upward beyond the base wage alone.

Use this calculator as a quick, private check rather than a legal ruling. It assumes a straightforward 1.5 multiplier and the rate you supply, and it returns gross numbers before tax. State laws frequently go further than the federal floor, adding daily overtime or double time, and your employment contract may be more generous still. When the stakes are high, confirm against your pay stub, your state labor department, and your employer's written policy.

  • Enter your true regular rate, including any nondiscretionary bonus folded in, so the 1.5 multiplier reflects what the law actually requires.
  • Remember the 40-hour line is per workweek, not per pay period, so a biweekly check still owes overtime week by week.
  • Check whether your state mandates daily overtime or double time; the federal time-and-a-half rule is only the minimum.
  • Treat the result as gross pay and subtract your usual tax and deduction percentage to estimate real take-home before payday.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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