Three validated formulas, strength standards, and a full training-percentage table.
Use a set taken close to failure with good form. 2–6 reps give the most accurate estimate.
Enter your bodyweight to see how your bench press compares.
| Reps | % 1RM | Weight | Best for |
|---|---|---|---|
| 1 | 100% | 115 kg | Max strength |
| 2 | 95% | 110 kg | Max strength |
| 3 | 93% | 107.5 kg | Strength |
| 4 | 90% | 105 kg | Strength |
| 5 | 87% | 100 kg | Strength |
| 6 | 85% | 97.5 kg | Strength |
| 8 | 80% | 92.5 kg | Hypertrophy |
| 10 | 75% | 87.5 kg | Hypertrophy |
| 12 | 70% | 80 kg | Hypertrophy |
| 15 | 65% | 75 kg | Muscular endurance |
| 20 | 60% | 70 kg | Muscular endurance |
Tap a row to see the plates for that weight.
25 + 20 + 2.5 on each side of a 20 kg bar.
| Epley | 116.7 kg |
| Brzycki | 112.5 kg |
| Lombardi | 117.5 kg |
| Mayhew | 119 kg |
| O'Conner | 112.5 kg |
| Wathan | 116.6 kg |
| Lander | 113.7 kg |
This is a general estimate based on standard published formulas, not a medical assessment — it doesn’t account for your individual health history. Results are informational only and aren’t a substitute for advice from a doctor or qualified professional. Read the full disclaimer.
Most 1RM calculators pick a single formula and hand you one number. This one runs seven published formulas — Epley, Brzycki, Lombardi, Mayhew, O'Conner, Wathan and Lander — and shows their average with the range they cover, then turns it into weights you can load on a real bar.
Example: 100 kg for 5 reps → Epley 116.7, Brzycki 112.5, Lombardi 117.5, Mayhew 119.0, O'Conner 112.5, Wathan 116.6, Lander 113.7 — an average of 115.5 kg. The gap widens at higher reps.
None is definitively "most accurate" for everyone — each was derived from different populations and rep ranges. Epley and Brzycki are the most widely used; Mayhew, Wathan and Lander came from studies on bench press and other lifts. Averaging them, and showing the range, is more reliable than trusting one.
They're based on your estimated 1RM divided by your bodyweight, then compared against published bodyweight-ratio classification ranges (Beginner through Elite) for squat, bench, and deadlift, which differ between men and women.
Once your 1RM is estimated, a percentage of it tells you roughly what weight to lift for a given rep-range goal — lower reps at higher percentages build maximal strength, moderate reps around 70-80% build muscle size, and higher reps at lower percentages build muscular endurance.
Yes, completely free, with no account and no limit on how often you check it.
