Calculator
1RM Percentage Calculator
Quick answer
Type a one-rep max. The page multiplies it by the percent you choose and also tells you what percent a second weight is of that max.
This is the weightlifting percentage chart as a live table: no formula argument, just percents of a number you already have. Get the number from the one rep max calculator if you do not have a tested max.
Need a 1RM first? Use the one rep max calculator →
Estimates only. Testing a true max carries risk; use a spotter or safety arms. Not medical advice.
The other weight is 80% of the max.
On this page
How does the 1RM percentage calculator work?
Weight = max × percent / 100. Percent of a weight = weight / max × 100. There is no Epley step on this page. If your max is an estimate, the error in the max carries straight into every row.
Programs that say 70% or 85% mean this multiplication. They do not mean 70% of a 5-rep max unless they say so.
What inputs does it need?
A max, a percent, and optionally another weight. Kilograms or pounds.
Round to plates yourself or use the plate calculator after you have the exact load.
Worked example with sample numbers
Example only: a 200 kg max. 80% is 160 kg. 72.5% is 145 kg. A bar loaded to 150 kg is 75% of that max.
If the 200 kg was an Epley estimate from a set of eight, treat 90% and above as a guess with a wide error, not as a number to hit for a single on a bad day.
Common mistakes
Taking a percent of a training max and thinking it matches a percent of a true max. In 5/3/1 the percents are of the training max. Use the training max calculator for that.
Using a bench percent on a squat. Percents transfer as arithmetic. The effort does not.
FAQ
What is a 1RM percentage chart?
A list of loads that are fixed fractions of a one-rep max. 100% is the max. 85% is 0.85 times the max.
How many reps is 70%?
Depends on the lift and the person. This page does not convert percent to reps. The homepage chart does, using a formula, and labels it as an approximation.
Should I round?
To the plates you own. A program that says 142.5 kg assumes 1.25 kg plates exist.
Is 100% something I should lift every week?
No. It is the definition of the max, not a weekly assignment.
Where do percentage programs come from?
From coaches who wanted a way to write loads without watching the set. The chart guide covers how to use one.