Training tool
RPE load calculator
Estimate a load for a target rep and RPE prescription. The output is a planning reference, not proof that the set will feel exactly right.
Best for
For lifters using RPE or reps-in-reserve targets who want a starting load before adjusting in the session.
Estimate a starting load
RPE becomes RIR, then the load is backed out from e1RM.
This calculator rounds to common loading jumps. Use the result as the first attempt, then adjust from the bar.
Estimated result
Enter e1RM, reps, and RPE.
The output will show a rounded starting load and the RIR adjustment behind it.
Estimate only
RPE to RIR, then load
This calculator maps RPE to reps in reserve: RPE 10 means 0 reps left, RPE 9 means about 1 rep left, and so on.
It adds those reserve reps to your target reps, then uses the Epley relationship to estimate the load from your e1RM.
Use the number as a first attempt. Bar speed, fatigue, sleep, movement choice, and technique can all move the real session load.
Use it well
- Start with an e1RM that came from similar technique and range of motion.
- Pick the target reps and RPE from your program.
- Round the output to a load you can actually put on the bar.
- Adjust in the session if the first warm-up or work set moves differently than expected.
Keep it honest
Caveats
- RPE is useful, but it is not exact percentage math.
- RIR estimates can be less reliable when sets are far from failure.
- Use coach or program guidance when it conflicts with this planning estimate.
Research trail
Sources
- Resistance-training RPE scale
RPE in resistance training is commonly anchored to reps in reserve.
- RIR reliability study
RIR can help prescribe resistance training load, with context-specific limits.
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