One-Rep Max Calculator
Estimate your one-rep max (1RM) from a weight and rep count. Kova uses the Epley and Brzycki formulas and averages them, then builds a percentage table for your working sets.
Estimated one-rep max
212lb
Epley 216 lb ยท Brzycki 208 lb
Percentage of your 1RM
| Percentage | Weight (lb) |
|---|---|
| 100% | 212 |
| 95% | 201 |
| 90% | 191 |
| 85% | 180 |
| 80% | 170 |
| 75% | 159 |
| 70% | 148 |
| 65% | 138 |
| 60% | 127 |
When to use this calculator
- Estimating strength from a hard set without testing a true max
- Choosing percentage-based working weights for strength or hypertrophy blocks
- Comparing progress across training cycles when rep ranges change
How to use the result
A one-rep max estimate is most useful as a programming reference, not a promise that you can lift that exact number today. Kova shows the Epley estimate, the Brzycki estimate, and an average of the two. Sets of one to ten clean reps tend to produce better estimates than very high-rep sets. Use the percentage table to choose training loads, then let actual bar speed, form, and recovery guide the final decision.
Training notes
- Base the estimate on a set with solid form and no missed reps.
- Retest from comparable rep ranges so week-to-week changes are meaningful.
- Round training weights to plates you can actually load and track the rounded number.
How to use one-rep max calculator
- 1
Enter your set
Type the weight you lifted and the number of clean reps you completed.
- 2
Read your estimate
See your estimated one-rep max from both the Epley and Brzycki formulas.
- 3
Program your sets
Use the percentage table to pick loads for your working sets.