Estimate your one-rep max, find your target weight for any rep range, and calculate exactly which plates to load.
1RM ESTIMATOR
PLATE CALCULATOR
?What this does & when to use it
Your program prescribes work in % of 1RM (e.g. "3×5 @ 80%"). This tool converts a recent
set you actually performed into an estimated max, then shows the exact weight for every percentage
so you're never guessing what 80% of your squat is.
Enter a weight and rep count from a recent, honest working set, not your all-time best guess.
Read your estimated 1RM in the result box.
Use the table below it to find the exact weight for whatever % your program calls for that day.
Re-test every 4–6 weeks (or after a deload) so the numbers stay accurate as you get stronger.
?What this does & when to use it
Once you know your target weight for a lift, this figures out exactly which plates to slide on
no mental math between sets.
Enter the total weight you're lifting, bar included (e.g. 225 for two 45s a side plus the bar).
Confirm your bar weight, 45 lb / 20 kg is standard, change it for a women's bar, training bar, EZ-bar, etc.
The plates shown are for one side only, load the same combination on both sides of the bar.
If your target can't be made exactly with standard plates, it rounds to the closest real-world weight and tells you.
LBS
KG
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Estimated One-Rep Max
Estimate only, not a substitute for an actual tested max. Most accurate under 10 reps. Formula:
Epley (weight × (1 + reps ÷ 30)).
LBS
KG
Shows plates for ONE side of the bar. Load the same on both sides. Assumes standard gym plates
(45/35/25/10/5/2.5 lb or 20/15/10/5/2.5/1.25 kg). If your target weight can't be made exactly with
these sizes, we round to the closest achievable weight.