RPE Calculator
RPE (rating of perceived exertion) rates how hard a set was, on a scale where 10 means you had no reps left. Enter one set you did, with its RPE, to estimate your one-rep max; add a target for your next set to get its load. The math runs in your browser: nothing you type is sent anywhere.
Your estimated max and next set
Fill in the form and press Calculate to see your estimated one-rep max, the share of it this set was and, with a target, the load for your next set.
- Estimated one-rep max
- This set
- Load for your next set
These are estimates, not medical or dietary advice. How we estimate, with sources
RPE chart: reps × RPE → % of your max
Each cell is the estimated share of your one-rep max for that many reps at that RPE. It adds the reps you had left (10 − RPE) to the reps you did and reads the Epley formula for that many reps to failure, the same formula as our one rep max calculator.
Estimated % of 1RM by reps (columns) and RPE (rows)
| RPE | 1 | 2 | 3 | 4 | 5 | 6 | 8 | 10 | 12 |
|---|---|---|---|---|---|---|---|---|---|
| 10 | 100% | 94% | 91% | 88% | 86% | 83% | 79% | 75% | 71% |
| 9.5 | 95% | 92% | 90% | 87% | 85% | 82% | 78% | 74% | 71% |
| 9 | 94% | 91% | 88% | 86% | 83% | 81% | 77% | 73% | 70% |
| 8.5 | 92% | 90% | 87% | 85% | 82% | 80% | 76% | 72% | 69% |
| 8 | 91% | 88% | 86% | 83% | 81% | 79% | 75% | 71% | 68% |
| 7.5 | 90% | 87% | 85% | 82% | 80% | 78% | 74% | 71% | 67% |
| 7 | 88% | 86% | 83% | 81% | 79% | 77% | 73% | 70% | 67% |
| 6.5 | 87% | 85% | 82% | 80% | 78% | 76% | 72% | 69% | 66% |
| 6 | 86% | 83% | 81% | 79% | 77% | 75% | 71% | 68% | 65% |
Read it as a starting point. The study behind the RPE scale stresses that people differ in how many reps they can do at the same % of their max, and that the link may differ between lifts. Adjust from how your sets actually feel.
What is RPE? RPE vs RIR
The RPE scale used in strength training is based on reps in reserve (RIR): how many more reps you could have done. RPE 10 means none, RPE 9 one, RPE 8 two, and so on; half points mean you weren't sure. It came into research in 2016 and is now common in strength programs.
The RIR-based RPE scale (Zourdos et al. 2016)
| RPE | Reps left |
|---|---|
| 10 | Maximum effort: no reps left |
| 9.5 | No more reps, maybe a little more weight |
| 9 | 1 rep left |
| 8.5 | 1, maybe 2 reps left |
| 8 | 2 reps left |
| 7.5 | 2, maybe 3 reps left |
| 7 | 3 reps left |
| 5–6 | 4 to 6 reps left |
How to rate RPE honestly
Rate the set right after the last rep, by the reps you think you had left, not by how tired you feel overall. Experienced lifters rate more accurately than beginners, especially close to failure, so if you are new, log RPE for a few months before you pick loads by it. To check yourself, take an occasional set to failure safely, with a spotter or safety bars, and compare.
RPE for bench, squat and deadlift
The same scale works for every lift, but the chart is an average. The research chart it follows came from the back squat, and the authors note the relationship may change for upper-body, single-joint or machine exercises. Many lifters keep their own notes per lift: the e1RM your bench gives at RPE 8 may not match your squat's.
Log RPE with your sets
RPE is most useful as a record: the same weight feeling easier over the weeks is progress, even before the bar gets heavier. The BodyMacros app's lifting log lets you note the RPE of each set, next to the weight and reps, and shows your estimated 1RM over time.
FAQ
How do I figure out my RPE?
At the end of a set, ask how many more reps you could have done with good form. None is RPE 10, one is 9, two is 8, three is 7; if you aren't sure between two, use the half point. Rating gets more accurate with practice and when the set is close to failure.
What RPE is 90%?
It depends on the reps. By this page's chart, about 90% of your max is a single at RPE 8 or 7.5, a double at RPE 9.5 or 9, or a triple at RPE 10. Those are estimates from the Epley formula with the reps you had left added; your own numbers can differ by a few percent.
What is a 7 RPE?
RPE 7 means you finished the set with about three reps left in the tank. It is a common effort for technique work, lighter days or the first sets of a session. By this page's chart, a set of 5 at RPE 7 is about 79% of your one-rep max.
How do you compute RPE?
You don't compute RPE itself: you rate it, by the reps you had left. What you can compute is the load. This calculator adds those reps in reserve to the reps you did, estimates your max with the Epley formula, then gives the load for a target reps and RPE from that max.
Track this in the app
Log your food and your lifts in one place. Your estimates adjust each week to how you eat and train.
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