Rep Max Percentage Calculator
Convert your one-rep max into a training load at any selected percentage.
Your training load
Percentage load table
| % of 1RM | Load (kg) |
|---|
Target load
80% of your 100 kg 1RM
Equivalent: 176.4 lb
Load relative to your 1RM
Arithmetic comparison only; no repetition count is predicted.
How is this calculated?
Keep your load convention consistent
Same exercise
Use an exercise-specific 1RM.
Same load definition
Include the bar if your 1RM includes it.
Available equipment
Select a practical load for your equipment.
Calculation & assumptions
Target load = 1RM × (percentage ÷ 100)
This tool scales a known 1RM. It does not estimate a new 1RM or guarantee a number of repetitions.
Frequently asked questions
What does the Rep Max Percentage calculate?
It multiplies your known one-repetition maximum (1RM) by your selected percentage to calculate a target load in the same weight unit. It does not estimate a new 1RM or predict a guaranteed repetition count.
Which values should I enter?
Enter an exercise-specific 1RM, select kilograms or pounds and enter a percentage from 0 to 100. Use the same loading convention for your 1RM and target load. For example, if your barbell 1RM includes the bar, the result includes the bar too.
What formula does this calculator use?
Target load = 1RM × (percentage ÷ 100). For a 100 kg 1RM at 80%, the target is 100 × 0.80 = 80 kg. Unit conversion uses exactly 1 lb = 0.45359237 kg.
Why might my result differ from another source?
Check the exercise, 1RM value, percentage, unit and whether the load includes the bar or refers to one dumbbell or the pair. This tool does not round automatically to available plates. Display rounding can also cause small differences.
Does the result update automatically?
Yes. Changes update the target load, unit equivalent, table, comparison bar and worked solution immediately. Invalid entries clear the outputs and disable copy and download.
More questions (5)
Does 80% of 1RM guarantee a certain number of reps?
No. Repetition capacity varies by exercise, individual and effort. The table here contains percentage arithmetic only; it is not a repetitions prediction table.
Does the target include the bar?
Use the same convention as the entered 1RM. For barbell lifts, total load commonly includes the bar and plates. For dumbbells, keep your per-hand or combined-load convention consistent. This tool does not split the result into plates.
Can I use kilograms and pounds?
Yes. The unit selector converts your current 1RM, target load and table while preserving the calculation internally. Switching units repeatedly does not accumulate rounding error.
How do I choose a training percentage?
Choose it in the context of your goals, exercise, experience and program, with qualified coaching where appropriate. A calculated percentage is not a personalized training prescription, a guarantee of safety or a requirement to test a maximal lift.
What input limits does the software use?
The entered 1RM must be greater than zero and at most 2000 kg, or the exact equivalent in pounds. The percentage must be from 0 to 100 inclusive. These are software bounds, not recommended lifting ranges. At 0% the mathematical result is zero; it is not a physical barbell-loading plan.
Sources & References
Percentage of 1RMCalculating relative intensity from an exercise-specific maximum.
ACSM resistance-training contextIndividual goals and training status influence load selection.References provide context, not endorsement. No institutional certification or review is claimed.
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Updated: October 27, 2026