Enter lift details to calculate 1RM…
Calculates estimated one-rep max (1RM) from weight, reps, and RPE using Epley, Brzycki, and other formulas. RPE adjusts for effort level. Shows percentage-based training loads (60%–100% of 1RM).
Struggling to track workout progress without guesswork? An RPE Calculator (Rate of Perceived Exertion) is your science-backed tool to convert RPE scores (1–10) into exact % of 1RM (one-rep max), working weights, reps in reserve (RIR), and training volume—helping you train smarter, avoid burnout, and build muscle faster. In 2025, with powerlifters, bodybuilders, and CrossFit athletes using RPE to autoregulate intensity (e.g., RPE 8 = 2 reps left in tank), tools on Gcalculate.com deliver instant weight prescriptions, progression plans, and deload alerts based on your 1RM or estimated max. Whether you’re benching 225 lbs at RPE 7 or squatting 405 at RPE 9, get precise loads for any rep range.
RPE (Rate of Perceived Exertion) measures how hard a set feels on a 1–10 scale, based on reps in reserve (RIR)—how many reps you could do before failure.
| RPE | Reps in Reserve (RIR) | % of 1RM | Description |
|---|---|---|---|
| 10 | 0 | 100% | Max effort, no rep left |
| 9.5 | 0–1 | 97–99% | Maybe 1 rep left |
| 9 | 1 | 92–96% | 1 rep in tank |
| 8.5 | 1–2 | 89–91% | Could do 1–2 more |
| 8 | 2 | 85–88% | 2 reps left |
| 7.5 | 2–3 | 82–84% | Could grind 2–3 |
| 7 | 3 | 78–81% | 3 reps in reserve |
| 6 | 4+ | 70–77% | Warm-up, easy |
| 5 | 5+ | <70% | Very light |
Key: RPE 8 = 2 RIR = ~85% of 1RM
Converts RPE + reps performed into %1RM, then calculates working weight for any rep range or goal.
Core Formula: Weight = 1RM × (%1RM from RPE table)
Steps:
| RPE | 1 Rep | 2 Reps | 3 Reps | 4 Reps | 5 Reps | 6 Reps | 8 Reps | 10 Reps |
|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 95% | 93% | 90% | 88% | 86% | 82% | 78% |
| 9.5 | 99% | 94% | 92% | 89% | 87% | 85% | 81% | 77% |
| 9 | 97% | 92% | 90% | 87% | 85% | 83% | 79% | 75% |
| 8.5 | 95% | 90% | 88% | 85% | 83% | 81% | 77% | 73% |
| 8 | 92% | 87% | 85% | 82% | 80% | 78% | 74% | 70% |
| 7 | 85% | 80% | 77% | 74% | 72% | 70% | 66% | 62% |
| Goal | RPE | Reps | Working Weight |
|---|---|---|---|
| Strength | 9 | 3 | 202 lbs (90%) |
| Hypertrophy | 8 | 8 | 167 lbs (74%) |
| Endurance | 7 | 12 | 140 lbs (62%) |
| Goal | RPE Range | Volume | Frequency |
|---|---|---|---|
| Powerlifting | 8–9.5 | 3–5 sets | 3–4x/week |
| Bodybuilding | 7–9 | 3–4 sets | 4–6x/week |
| General Fitness | 6–8 | 2–3 sets | 3x/week |
| Deload Week | ≤7 | 50–70% volume | 1 week |
Progression: Add 2.5–5 lbs when RPE drops below target.
An RPE calculator in Excel offers a customizable way to track training intensity. Users input weight, reps, and RPE to estimate e1RM and generate personalized charts. For example, squatting 200 lbs for 6 reps at RPE 8 might indicate a 240 lbs e1RM, with suggested weights for RPE 6–10. Free templates or premium versions ($10–$30) allow lifters to log sessions, track progress, and adjust for fatigue. Excel’s flexibility lets you tweak formulas or add metrics like volume. Runners can adapt it for pace and RPE, though it’s less common. In 2025, Excel RPE calculators are ideal for data-driven athletes who want tailored programming and long-term tracking without relying on apps.
An RPE calculator for deadlifts fine-tunes intensity for this demanding lift. Input weight, reps, and RPE to estimate e1RM and plan sets. For example, 405 lbs for 3 reps at RPE 8 suggests a 480 lbs e1RM, with 360 lbs recommended for 5 reps at RPE 7. Free or low-cost ($5–$20) tools use percentage charts to guide programming, helping lifters avoid overtraining while building strength. Deadlifts require precise RPE due to their intensity, with RPE 7–8 ideal for technique and RPE 9–10 for max effort. In 2025, deadlift RPE calculators are crucial for powerlifters, ensuring safe, effective training tailored to daily readiness and long-term goals.
An RPE calculator in kilograms caters to lifters using metric units, estimating e1RM and training loads. Input weight (e.g., 100 kg), reps, and RPE to calculate, for instance, a 120 kg e1RM from 5 reps at RPE 8. The tool suggests weights for other RPE/rep combos, like 90 kg for 6 reps at RPE 7. Free or premium ($10–$50) calculators use percentage charts, ensuring accuracy for squats, benches, or deadlifts. These are ideal for international lifters or gyms using metric systems, offering the same autoregulation benefits as pound-based tools. In 2025, kg-based RPE calculators streamline training, helping lifters optimize intensity and track progress with metric precision.
Enter 1RM (315 lbs), RPE 8, 5 reps → get 252 lbs (80% 1RM), 2 RIR, and progression plan.
2 reps in reserve — you could do 2 more reps before failure. ~85% of 1RM.
Weight ÷ %1RM from table — e.g., 275×5 @ RPE 8 = 275 ÷ 0.80 = 344 lbs 1RM.
Yes for daily training — adjusts for fatigue, sleep, stress. Use both.
An RPE of 7 means moderate effort, with three reps in reserve (RIR) for powerlifting or a sustainable pace for running. You could perform three more reps or continue running without immediate fatigue.
RPE 7 to 8 ranges from moderate to hard effort, with 2–3 reps in reserve for lifting or a challenging but manageable pace for running. It’s ideal for technique work or tempo runs.
70% RPE doesn’t directly correlate to RPE 7, as RPE is subjective. It approximates RPE 6–7, where 6 is light (4–5 RIR) and 7 is moderate (3 RIR), or a steady running pace.
90% effort aligns with RPE 9, indicating very high intensity with one rep in reserve for lifting or a near-maximal running pace, leaving you nearly exhausted but not at failure.