e1RM calculator
Enter the weight, reps and RPE of one set. You get the estimated one-rep max (e1RM) and the weight for every rep count and RPE.
e1RM
172.5kg
from 140 kg × 5 @ 8
| Reps | @6 | @6.5 | @7 | @7.5 | @8 | @8.5 | @9 | @9.5 | @10 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 150 | 152.5 | 155 | 157.5 | 160 | 162.5 | 165 | 170 | 172.5 |
| 2 | 145 | 147.5 | 150 | 152.5 | 155 | 157.5 | 160 | 162.5 | 165 |
| 3 | 140 | 142.5 | 145 | 147.5 | 150 | 152.5 | 155 | 157.5 | 160 |
| 4 | 135 | 137.5 | 140 | 142.5 | 145 | 147.5 | 150 | 152.5 | 155 |
| 5 | 132.5 | 132.5 | 135 | 137.5 | 140 (your set) | 142.5 | 145 | 147.5 | 150 |
| 6 | 127.5 | 130 | 132.5 | 132.5 | 135 | 137.5 | 140 | 142.5 | 145 |
| 7 | 122.5 | 125 | 127.5 | 130 | 132.5 | 132.5 | 135 | 137.5 | 140 |
| 8 | 117.5 | 120 | 122.5 | 125 | 127.5 | 130 | 132.5 | 132.5 | 135 |
| 9 | 112.5 | 115 | 117.5 | 120 | 122.5 | 125 | 127.5 | 130 | 132.5 |
| 10 | 107.5 | 110 | 112.5 | 115 | 117.5 | 120 | 122.5 | 125 | 127.5 |
| 11 | 102.5 | 105 | 107.5 | 110 | 112.5 | 115 | 117.5 | 120 | 122.5 |
| 12 | 97.5 | 100 | 102.5 | 105 | 107.5 | 110 | 112.5 | 115 | 117.5 |
How it calculates
- RPE chart
- Each cell is a percentage of the max for that rep count and RPE. RPE 10 means no reps left in reserve, RPE 8 means two. Three Whites suggests the weight for every set from the same chart.
- Accuracy
- The chart is a rule of thumb, not a measurement. RPE and the e1RM estimate are accurate to about one rep. The weight is a starting point; RPE leads the set.
- Rounding
- 2.5 kg is the smallest step with a pair of 1.25 kg plates. 0.1 kg shows the chart value unrounded.
Three Whites is a tool for powerlifting coaches: the powerlifter logs sets, AI drafts the week, the coach decides. Beta for coaches