RPE Calculator
Calculate your estimated one-rep max (1RM) and training weights based on Rate of Perceived Exertion. Perfect for lifters and athletes to optimize training.
RPE Reference Guide
RPE 10: Maximum effort - no reps left
RPE 9.5: Almost maximum - 1 rep left
RPE 9: Heavy - could do 1-2 more reps
RPE 8: Hard - could do 2-3 more reps
RPE 7: Moderate - could do 3-4 more reps
RPE 6: Moderate - could do 4-5 more reps
About RPE Calculator
Our free RPE Calculator helps lifters, athletes, and fitness enthusiasts estimate their one-rep max (1RM) and determine training weights based on Rate of Perceived Exertion. Simply enter the weight you lifted and the reps performed to instantly calculate your estimated maximum strength and optimal training weights for different goals. This tool takes the guesswork out of program design and load progression.
This calculator uses the scientifically validated Epley formula, one of the most accurate methods for estimating 1RM from submaximal lifts. It also estimates the RPE of your set based on reps performed and provides training weight recommendations at common percentages (65%, 75%, 85%, 90%) for different training goals like warm-ups, hypertrophy, strength, and power development. The tool works entirely in your browser with instant results and complete privacy.
Perfect for powerlifters, bodybuilders, athletes, and fitness enthusiasts who want to train smarter and track progress without testing max lifts frequently. Use it to plan your training programs, determine working weights, set realistic goals, and monitor strength gains over time. Understanding your RPE and training percentages helps optimize performance while minimizing injury risk from overloading.
How to Use
- Enter the weight you lifted in pounds
- Enter the number of reps you completed with good form
- Click "Calculate Estimated 1RM"
- Review your estimated one-rep max and training weight recommendations
- Use the percentages to plan your training sessions
Frequently Asked Questions
What is RPE and why does it matter?
RPE (Rate of Perceived Exertion) is a scale from 1-10 measuring how hard a set feels. RPE 10 is maximum effort (no reps left), while RPE 6 is moderate (could do 4-5 more reps). Training by RPE helps auto-regulate training intensity based on daily performance.
How accurate is the 1RM estimation?
The Epley formula is quite accurate for most lifters when using sets of 1-10 reps at maximum effort. However, actual 1RM may vary by ±5-10% due to factors like experience level, muscle fiber composition, and technique. For best results, use sets closer to failure (fewer reps).
What are the training percentages for?
Different training goals require different intensities: 65% for warm-ups and technique work, 75% for hypertrophy (muscle growth), 85% for strength development, and 90% for power output. These percentages help you select appropriate weights without testing your 1RM.
Should I test my actual 1RM?
Testing actual 1RM is fatiguing and carries injury risk. Most lifters only test 1RM occasionally (every few months) and use calculator estimates for daily training. The calculator provides safe, accurate estimates for program design without frequent max testing.
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Features
- 100% Free
- No registration required
- Fast processing
- Secure & private