TDEE Calculator - Personal Training Richmond Gym

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PERFORMANCE HOUSE TRAINING TOOLS

1RM & TRAINING LOAD CALCULATOR

Calculate your estimated one rep max and get recommended training loads for any rep range.

WEIGHT LIFTED

kg

REPS COMPLETED

reps

TRAINING FOCUS

YOUR RESULTS

ESTIMATED 1RM

0 KG

Your predicted one-repetition maximum.

DAILY TRAINING MAX

0 KG

95% of your estimated 1RM.

Why use a Daily Training Max?

Your true maximum can vary from session to session. Using a slightly conservative training max gives you more repeatable numbers while still allowing you to train hard.

PERCENTAGES OF ESTIMATED 1RM

WHAT SHOULD I LIFT?

Suggested starting loads based on your estimated maximum.

REPS	APPROX. % 1RM	SUGGESTED LOAD	TRAINING FOCUS

01

STRENGTH

3–6 REPS

Approximately 80–93% of estimated 1RM.

02

HYPERTROPHY

6–12 REPS

Approximately 65–85% of estimated 1RM.

03

HIGHER REP WORK

12–20 REPS

Approximately 50–70% of estimated 1RM.

PERFORMANCE HOUSE

NUMBERS ARE USEFUL.
PROGRAMMING THEM PROPERLY IS BETTER.

Training percentages are only the starting point. Good programming adjusts them to you.

EXPLORE COACHING →

This calculator provides estimates rather than a true measured maximum. Performance varies between exercises and individuals. Use sensible loading, good technique and appropriate supervision.

1RM & TRAINING LOAD CALCULATOR

STRENGTH

HYPERTROPHY

HIGHER REP WORK

NUMBERS ARE USEFUL. PROGRAMMING THEM PROPERLY IS BETTER.

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NUMBERS ARE USEFUL.
PROGRAMMING THEM PROPERLY IS BETTER.