RPE Calculator
Calculate your estimated 1RM using Rate of Perceived Exertion (RPE)
Enter your RPE, weight, and reps to calculate your estimated 1RM
What is RPE?
Hello friends, today we will learn what RPE (Rate of Perceived Exertion) means and how it is used. We are providing you the facility to calculate it on the official website of rpecalculator.dekho.org.in.
In simple words, it is a process of estimating, based on your own experience, how much effort you are putting in while doing any exercise. According to this calculator, a scale from 1 to 10 is given. A score of 10 means full effort — no reps are left after that. A score of 9 means you could probably do one more rep. A score of 8 means you could do two more reps. Similarly, 7 or below means it felt very easy, and you could have done more reps comfortably.
The formula for this calculation was first created by Dr. Gunnar Borg, after which Mike Tuchscherer was the first to use or adopt it for weight training. You must have understood by now what RPE is..
What are the benefits of using RPE
Below we are giving you some information that will clearly help you understand the benefits of using RPE:
- Through this calculator, you can accurately estimate your daily condition and training level.
- Apart from this, it becomes easier to understand the stress of life and the posture of the exercise you are doing.
- You and your employees can completely avoid overtraining — meaning you don’t have to put in more effort than necessary.
- Even without knowing your 1RM (maximum lift) exactly, you can still manage your workout effectively.
- In addition, it helps in creating better coordination between your body and mind.
How to Use This Calculator
Enter your RPE
Choose your RPE between 6 and 10, based on how much effort you felt during that set.
Enter the weight lifted
Write the amount of weight you lifted and select the unit (kg or lbs).
Enter the reps performed
Enter the number of times (repetitions) you lifted the weight.
See your estimated 1RM instantly
The calculator will automatically show your approximate one-rep max (1RM).
Check the RPE chart for upcoming workouts
Use the RPE chart given below to plan your next training sessions more effectively.
RPE to %1RM Chart
Reference chart showing the relationship between RPE, reps, and percentage of 1RM
| Reps | RPE 6 | RPE 6.5 | RPE 7 | RPE 7.5 | RPE 8 | RPE 8.5 | RPE 9 | RPE 9.5 | RPE 10 |
|---|
FAQs about RPE and Strength Training
What is the difference between RPE and RIR?
RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) have different names! But using these calculators, you can measure different things — how much effort you are putting in and how much strength you have left. To put it simply, if your RPE is 8, it means you had the strength to do two more reps — or in other words, you had 2 RIR left! So, the main difference is that RPE tells about the effort, while RIR tells about your remaining reps or strength.
How accurately can you check 1RM (one-rep max) with the RPE calculator?
If you calculate RPE correctly using this calculator, it provides an estimate that is about 80% to 90% accurate..
Can beginners use the RPE calculator?
Yes, absolutely! Beginners can use the RPE calculator and gain experience while learning. Gradually, with practice over 2–3 weeks, you can calculate RPE accurately according to your needs.
Which RPE is best for strength training?
A common question is which RPE is the best — RPE 7–9 works best for main lifts (like squats, bench press, and deadlifts).
Also, using RPE 8–9 for strength building will cause more fatigue, but it can be managed within an appropriate time.
Is RPE effective for every exercise?
If used correctly, RPE is considered the best option for compound exercises (like squats, bench press, and deadlifts).
Different standards are set for different exercises. You can go up to RPE 8–9 for isolation exercises because they cause less overall fatigue and carry a lower risk of injury.