RPE calculator
Same formula as the Overload app
This RPE calculator converts between a set you performed and a percentage of your one-rep max, or the other way around: give it your 1RM to get a target load for a given rep and RPE. RPE (Rate of Perceived Exertion) rates how many reps you had left in the tank, from 6 to 10, and this tool turns that rating into a concrete number.
% of 1RM
81%
% of 1RM by reps and RPE
| Reps | RPE 6 | RPE 7 | RPE 8 | RPE 9 | RPE 10 |
|---|---|---|---|---|---|
| 1 | 87 | 90 | 93 | 95 | 100 |
| 2 | 85 | 87 | 90 | 93 | 95 |
| 3 | 81 | 85 | 87 | 90 | 93 |
| 4 | 79 | 81 | 85 | 87 | 90 |
| 5 | 77 | 79 | 81 | 85 | 87 |
| 6 | 75 | 77 | 79 | 81 | 85 |
| 7 | 72 | 75 | 77 | 79 | 81 |
| 8 | 71 | 72 | 75 | 77 | 79 |
| 9 | 69 | 71 | 72 | 75 | 77 |
| 10 | 68 | 69 | 71 | 72 | 75 |
How it works
Every RPE and rep count maps to a percentage of your 1RM through an effective-reps trick: a set of 5 reps at RPE 8 (two reps left) behaves like a set of 7 reps taken to failure. The calculator runs that effective rep count through the same banded 1RM formula used across this site, then inverts it to read off the percentage.
In the first mode, enter the weight you lifted for a given rep count and RPE, and the calculator reports the percentage of your 1RM that set represents, plus the 1RM it implies. In the second mode, enter your known 1RM and it returns the load to hit a target rep count and RPE.
The table below is the same conversion laid out for reps 1 to 10 against RPE 6 to 10, useful for programming a session's percentages without recalculating every set by hand.
Frequently asked questions
What does RPE 8 mean?
RPE stands for Rate of Perceived Exertion. RPE 8 means you could have done about two more reps before failure. RPE 10 is a true max effort for that rep count, and RPE 6 leaves roughly four reps in reserve.
How do I convert RPE to a percentage of 1RM?
Add the reps left in reserve (10 minus your RPE) to your actual rep count to get an effective rep count, then read that off a 1RM percentage curve. This calculator does that conversion automatically for any rep and RPE combination from 6 to 10.
Is RPE more accurate than a fixed percentage program?
RPE adapts to how you feel that day, which fixed percentages don't, so it tends to track fatigue better across a training block. The trade-off is that it needs practice to rate accurately, which is why many programs blend both methods.
Related tools
- 1RM calculatorEstimate your one-rep max from any set of reps and weight, with a percentage table and the same banded formula the Overload app uses.
- Plate calculatorWork out exactly which plates to load per side for any barbell weight, free, with the achieved load and shortfall shown instantly.
- Warm-up sets calculatorBuild a free warm-up ladder of sets leading into your working weight, so every jump between the bar and your top set is planned.
- Strength standardsFind your strength level on the squat, bench, deadlift, press or row, free, with the weight needed to reach the next level shown.
Log RPE on every set in Overload
Overload records the RPE you enter per set and feeds it straight into your estimated 1RM, so your training log stays accurate without extra math. Free on iOS and Android.