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Lift percentage of 1RM calculator

Find the weight to load for a given percentage of your one-rep max.

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Enter One-rep max (kg), Target percentage (%) and the Lift percentage of 1RM calculator works out Weight to load (kg) straight away. For instance, with One-rep max (kg) = 100 kg and Target percentage (%) = 80% it returns Weight to load (kg) = 80 kg.

How to use it

  1. Enter your values: One-rep max (kg), Target percentage (%).
  2. Read the result instantly: Weight to load (kg).

Frequently asked questions

What does the Lift percentage of 1RM calculator actually compute?

It takes One-rep max (kg) and Target percentage (%) and derives Weight to load (kg) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

2 values: One-rep max (kg) (kg) and Target percentage (%) (%). Nothing else is required — no account, no file upload.

Can you show a worked example?

With One-rep max (kg) = 100 kg and Target percentage (%) = 80%, the calculator returns Weight to load (kg) = 80 kg. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using One-rep max (kg) = 110 kg and Target percentage (%) = 88% instead, Weight to load (kg) goes from 80 kg to 96.8 kg — which is why it is worth testing a few scenarios rather than trusting a single figure.

Which units should I enter the values in?

Enter One-rep max (kg) kg and Target percentage (%) %. Metric and US units are both supported — switch system and the figures convert for you.

What does it give for smaller values?

Scaled down to One-rep max (kg) = 90 kg and Target percentage (%) = 72%, Weight to load (kg) comes out at 64.8 kg. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Programming a block: estimating a one-rep max without testing it, setting working loads as a percentage of it, and tracking whether volume is actually going up.

What is the most common mistake?

Estimating a one-rep max from a high-repetition set. The formulas hold to about five reps; beyond ten they drift badly, because endurance starts to dominate strength.

What is the difference between the Lift percentage of 1RM calculator and the One-rep max (1RM) calculator?

This one returns Weight to load (kg); the One-rep max (1RM) calculator returns Estimated 1RM (kg). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Basketball rebound percentage (TRB%) calculator is the closest one after this: Estimate the percentage of available rebounds a player grabbed while on the court (TRB%).

Further reading

All guides →
How-toHow to Train With Percentages of Your 1RMPercentage-based training scales every lift to your one-rep max. Learn the strength and hypertrophy zones and how to set your working weights.How-toHow to Estimate Your One-Rep Max (1RM)Your one-rep max is the most you can lift once. Here's how to estimate it safely from a lighter set, how accurate it is, and how to train with it.ComparisonTrue Shooting Percentage, and Why Field Goal Percentage MisleadsField goal percentage counts a three-pointer and a layup as the same event and ignores free throws entirely. eFG% fixes the first problem, TS% fixes both — and the ranking of three players changes at every step.ExplainerOPS Is a Flawed Sum, and Still the Most Useful Number on the CardOPS adds two fractions with different denominators, which as arithmetic is indefensible. It survives because it tracks run scoring far better than batting average and costs nothing to compute — but it underpays on-base ability, and OPS+ does not fix that.How-toHow to Calculate a Wilks Score to Compare Powerlifting TotalsUse the Wilks coefficient to compare powerlifting totals fairly across bodyweights, so a lighter and heavier lifter can be ranked.ExplainerVertical Jump to Power: What the Conversion AssumesTurning jump height into take-off velocity is exact physics. Turning it into watts is a regression fitted on somebody else's athletes — and the three common formulas disagree by thousands of watts on the same jump.