RPE calculator
RPE — rating of perceived exertion — is how you say "this set had two reps left in the tank" in a number. This calculator converts a set at a given RPE into an estimated 1RM and the loads you'd use for other rep targets, and the chart below is the whole conversion table.
RPE chart: reps at RPE as a % of 1RM
Read down your rep count and across to the RPE you hit.
| Reps | RPE 10 | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7.5 | RPE 7 | RPE 6.5 | RPE 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100.0% | 97.8% | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% |
| 2 | 95.5% | 93.9% | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% |
| 3 | 92.2% | 90.7% | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% |
| 4 | 89.2% | 87.8% | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% |
| 5 | 86.3% | 85.0% | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% |
| 6 | 83.7% | 82.4% | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% |
| 7 | 81.1% | 79.9% | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% |
| 8 | 78.6% | 77.4% | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% |
| 9 | 76.2% | 75.1% | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% |
| 10 | 73.9% | 72.3% | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% | 64.0% | 62.6% |
| 11 | 70.7% | 69.4% | 68.0% | 66.7% | 65.3% | 64.0% | 62.6% | 61.3% | 59.9% |
| 12 | 68.0% | 66.7% | 65.3% | 64.0% | 62.6% | 61.3% | 59.9% | 58.6% | 57.2% |
RPE, RIR and what they mean
RPE runs from 6 to 10 in half steps, and it's easiest to read as reps in reserve: RPE 10 is failure, RPE 9 leaves one rep, RPE 8 leaves two, RPE 7 leaves three. "5 reps at RPE 8" means you stopped with two more available.
That single number solves the problem percentages can't: your true max moves daily with sleep, food and stress, so 80% is a different set on a bad Tuesday. Autoregulating by RPE keeps the effort constant and lets the load float.
Using the chart to program
The chart works in both directions. Forwards: you did 5 at RPE 8, that's 81.1% of max, so your e1RM is the weight divided by 0.811. Backwards: you want 3 at RPE 8 next week, so look up 89.2% and multiply. That's how top sets and back-off sets get prescribed without ever testing a true max.
Rating honestly is the hard part and it takes a few months to calibrate. A log helps: write the RPE next to the set, then check next session whether the number predicted what happened. Tanko keeps per-set notes for exactly this.
Frequently asked questions
What does RPE 8 mean?
You could have done two more reps with good form. RPE 9 is one more, RPE 10 is none.
Is RPE better than percentages?
It adapts to the day, which percentages can't. It also relies on self-assessment, which beginners are bad at. Many programs use both: a percentage as the plan, an RPE cap as the guardrail.
How accurate is the RPE chart?
It's a population average, and it's least accurate for very high rep sets and for lifters with unusual endurance. Treat it as a starting map and adjust it to your own numbers over time.
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