1RM Percentage Calculator: Training Weights in kg & lb

Enter a one-rep maximum you already know to generate a table from 50% to 100%. This tool performs percentage arithmetic, so it does not estimate a maximum from repetitions or prescribe a training programme.

Units

Your unit selection is remembered for all calculators.

1RM (kg)

%	Weight

Weights are calculated in your selected units.

1RM percentage calculator training weight chart

How the calculation works

Training weight = entered maximum × percentage ÷ 100. For example, with a 200 kg maximum, 70% is 140 kg, 80% is 160 kg and 90% is 180 kg. Because percentages are dimensionless, the same calculation also works when the input is in pounds. The 1RM percentage chart below shows common training percentages based on a known one-rep maximum in both kilograms and pounds.

Percentage	From a 200 kg maximum	From a 440 lb maximum
60%	120 kg	264 lb
70%	140 kg	308 lb
75%	150 kg	330 lb
80%	160 kg	352 lb
85%	170 kg	374 lb
90%	180 kg	396 lb

Exact weight versus a load you can put on the bar

Suppose your maximum is 182.5 kg and your target is 75%. The exact result is 136.875 kg, which the calculator displays as 136.9 kg. However, you may not be able to load that exact weight on a barbell. With a total-load increment of 2.5 kg, the nearest available load is 137.5 kg. If your programme tells you to round down instead, you would use 135 kg. Therefore, the decimal result shown by the calculator should not be confused with automatic plate rounding. Your available plates determine which weight you can actually load. For example, adding one 1.25 kg plate to each side increases the total barbell weight by 2.5 kg. Also remember to count the bar and any collars included in your recorded total rather than treating the weight on one side as the full load.

Use the right reference maximum

Your percentages are only as useful as the maximum you enter. For instance, a squat maximum should produce squat training percentages rather than bench press percentages. In addition, check whether your programme refers to a tested maximum, an estimated maximum or a deliberately reduced “training max”. Otherwise, even a mathematically correct percentage can produce the wrong working weight for your programme.

A percentage is not a repetition prediction

The percentage table tells you how much weight to use, but it does not predict exactly how many repetitions you can complete. Performance can vary because of fatigue, exercise selection, technique and individual differences between lifters. Therefore, use the calculator to determine the load rather than to predict sets, repetitions, rest periods or readiness for a maximal attempt. Those decisions should come from your training plan and current performance.

Avoid these entry mistakes

First, enter the full maximum in the unit selected at the top of the calculator. For example, entering 200 while lb is selected means 200 lb, not 200 kg. When possible, keep your original reference maximum unrounded and round only the final training load according to your equipment and programme. Also, remember that changing units on this site converts existing weight inputs to preserve the same physical load. As a result, you can switch between kilograms and pounds without manually entering the weight again. For more details, see our rounding and calculation conventions or browse the other calculator guides.