Estimate your maximum weight for one specific exercise and derive useful training zones.
Estimate your maximum weight for one specific exercise â clearly explained for strength, hypertrophy and progress tracking.
The 1RM calculator estimates your theoretical maximum weight for one clean repetition. You enter an exercise, a training weight and the number of clean reps. The result always applies only to that specific exercise.
It is especially useful for strength exercises with measurable load: bench press, squat, deadlift, overhead press, rows, lat pulldown, leg press and machines. For machines, the value is mainly useful for tracking your own progress on the same machine.
A calculated 1RM is not absolute truth, but a useful guideline. Lower rep ranges and clean technique usually make the estimate more useful. Three to ten reps are usually more meaningful than very high reps.
You can derive training zones from your estimated 1RM. High percentages are more strength-oriented, medium ranges are useful for hypertrophy and lower ranges can support technique, volume or controlled training.
No. The formula can be used for many exercises, but free-weight compound lifts are usually more comparable than machines. A leg press on machine A is not automatically comparable to a leg press on machine B.
No. A leg press 1RM is a leg press value. A bench press 1RM is a bench press value. These numbers show progress within the same exercise, not general full-body strength.
No. For most lifters, an estimate is safer and more useful than a true max attempt. For everyday training, hypertrophy and progress tracking, an estimated value is often enough.
It uses the Epley formula. It is simple, understandable and useful for common strength training ranges. The further you move away from low reps, the less accurate any formula becomes.
The calculator gives you a quick estimate. In Athletic-AI you can turn it into real targets, plan meals, track values and analyze your long-term progress.
Quick rough estimate for calories and macros.
Roughly estimate how long it may take to reach your target weight.
Quickly check whether a meal or food is roughly keto-friendly.
Convert nutrition values from 100 g to your portion.
Estimate a sensible daily protein target.
