NoNoiseTools

Health & Fitness calculators

One Rep Max Calculator

Estimate a one-rep max from a weight you lifted and the number of reps completed. This is a formula-based training estimate, not a recommendation to test a true max.

Lift and reps

Lift and reps

Estimate 1RM from one completed set using the selected formula.

Units

Uses the same unit for input and output.

lb

Positive load only; capped at 3000 lb equivalent.

Whole reps from 1 to 12.

Supports the Epley estimate.

Result updated. Estimated 1RM: 216 lb.

Result summary

Estimated 1RM

Main health estimate from the values entered.

Formula estimate

216 lb

This is a formula-based estimate from the entered set, not a recommendation to test a true max.

Key numbers

Formula
Epley

Epley = weight x (1 + reps / 30).

Input set
185 lb x 5

General estimate notice

This tool provides a general training estimate only. It is not medical advice, not a diagnosis and not a substitute for a qualified professional, including a coach, trainer or health professional. Do not use it for emergency decisions. This estimated max is not a recommendation to attempt a true max lift.

Key takeaway

Using the Epley formula, 185 lb for 5 reps estimates a one-rep max of about 216 lb. Treat this as a formula estimate, not a lifting instruction.

Formula
Epley

Epley = weight x (1 + reps / 30).

Input set
185 lb x 5
Estimate note
Formula estimate

Lower-rep sets usually stay closer to the formula's intended estimate range.

Units
lb

Input and output use the same load unit.

Reference percentages

These rows are simple percentages of the estimated 1RM and are not a training prescription.

PercentEstimated load
50%108 lb
60%129.5 lb
70%151 lb
75%162 lb
80%173 lb
85%183.5 lb
90%194.5 lb
95%205 lb

Notes to keep in mind

  • This is a formula-based training estimate, not a recommendation to attempt a true max lift.
  • Do not attempt max lifts without proper training, warm-up, equipment and supervision.
  • This tool is not suitable for injuries, pain, medical restrictions, pregnancy or heavy-lifting restrictions unless reviewed with a qualified professional.

Copy this 1RM estimate

Copy a plain-English summary with the entered set, formula, estimate and safety note.

Exports are generated in your browser. NoNoiseTools does not need to store your numbers or require an account.

Formula and assumptions

The Epley formula estimates 1RM as weight multiplied by one plus reps divided by 30. When reps equals 1, the entered load is shown directly as the estimate.

How this one rep max calculator works

The calculator uses the entered load and completed reps in the Epley equation. It keeps the same unit you select for input and output, so pounds stay pounds and kilograms stay kilograms.

Epley formula

Epley estimates one-rep max as weight multiplied by one plus reps divided by 30. For one rep, this tool displays the entered load directly as the estimate.

What this tool does not include

This calculator does not create a lifting program, assess form, handle injuries or tell anyone to attempt a true max lift. It is not designed for pain, medical restrictions, pregnancy or heavy-lifting restrictions unless reviewed with a qualified professional.

Key terms and assumptionsFormula notes, key terms, source assumptions and limits used in this calculator.
Epley formula
The estimate uses weight multiplied by one plus reps divided by 30. One-rep entries return the entered load.
Rep range
This calculator accepts whole reps from 1 to 12 and shows a reliability note above 10 reps.
Load units
Pounds and kilograms are supported. Input and output use the same selected unit.
Safety limits
This is not a recommendation to attempt a max lift and is not designed for injuries, pain, pregnancy or heavy-lifting restrictions.

Related calculators

Browse the Health & Fitness calculators hub for related calculators.

FAQs

What is a one-rep max?

It is the maximum load someone could lift for one repetition with proper form, but this tool only estimates it from a submaximal set.

Which formula does this calculator use?

This calculator uses the Epley formula.

Is an estimated 1RM exact?

No. It is a formula-based estimate and can vary by lift, technique, fatigue and rep range.

Why is there a high-rep note?

Higher-rep sets are less reliable for estimating a true one-rep max.

Does this tell me to test my true max?

No. This estimated max is not a recommendation to attempt a true max lift.

Can I use pounds or kilograms?

Yes. The formula works with either unit as long as input and output use the same unit.

What is the percentage table for?

It shows simple percentages of the estimated max for reference, not a training prescription.

Can I copy my result?

Yes. The copy summary includes inputs, formula, estimated 1RM and safety note.