One Rep Max Percentage Calculator
Full percentage table and rep targets from your 1RM.
Enter your values
Enter the one rep max in kg.
Enter the round to nearest in kg.
Enter the target percentage in %.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Working weight
- 112.5 kg at 80%
- Estimated reps at that weight
- 8 reps
- Warm-up ladder
- 55 / 77.5 / 97.5 kg
Working
- 1140 x 80% = 112.5 kg
| Percent | Weight | Typical reps |
|---|---|---|
| 100% | 140 kg | 1 rep |
| 95% | 132.5 kg | 2 reps |
| 90% | 125 kg | 4 reps |
| 85% | 120 kg | 6 reps |
| 80% | 112.5 kg | 8 reps |
| 75% | 105 kg | 10 reps |
| 70% | 97.5 kg | 12 reps |
| 65% | 90 kg | 15 reps |
| 60% | 85 kg | 20 reps |
Quick answer
Training percentages convert a one rep max into working weights. 85% is roughly a 5 rep set, 75% around 10 reps and 65% a light technique set.
working weight = 1RM x percentage, rounded to the nearest plate increment
At a glance
| What it does | Full percentage table and rep targets from your 1RM. |
|---|---|
| Category | Fitness |
| Inputs needed | One rep max, Round to nearest, Target percentage |
| Main output | Working weight |
| Formula | working weight = 1RM x percentage, rounded to the nearest plate increment |
| Cost | Free — no sign-up, no download |
How to use the One Rep Max Percentage Calculator
- 1Enter a tested or estimated one rep max for the lift.
- 2Set the rounding increment to match your smallest plates.
- 3Use the table to plan the whole cycle, and the warm-up ladder before your top set.
Inputs explained
- One rep max(kg)
- Enter the one rep max in kg.
- Round to nearest(kg)
- Enter the round to nearest in kg.
- Target percentage(%)
- Enter the target percentage in %.
Worked example
Using the values the calculator loads with:
Inputs
- One rep max140 kg
- Round to nearest2.5 kg
- Target percentage80 %
Results
- Working weight112.5 kg at 80%
- Estimated reps at that weight8 reps
- Warm-up ladder55 / 77.5 / 97.5 kg
- 140 x 80% = 112.5 kg
Frequently asked questions
Should I use a tested or estimated 1RM?
A training max of 90% of your tested best is safer for programming and keeps quality high across a block.
Do the rep targets apply to every lift?
Roughly. Deadlifts usually give fewer reps at a given percentage, and leg presses or lighter accessory lifts give more.
What do I need to enter into the One Rep Max Percentage Calculator?
Just 3 values: one rep max, round to nearest, target percentage. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the One Rep Max Percentage Calculator work out the answer?
Training percentages convert a one rep max into working weights. 85% is roughly a 5 rep set, 75% around 10 reps and 65% a light technique set. It applies the formula working weight = 1RM x percentage, rounded to the nearest plate increment and shows the working so you can check each step by hand.
Is the One Rep Max Percentage Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.