What an RPE chart shows
RPE means rate of perceived exertion. In lifting, it is a score from 1 to 10 for how hard a set felt. An RPE of 10 is a set with nothing left. An RPE of 8 is a set where you could have done about 2 more reps. RIR means reps in reserve. It is the same idea, counted the other way: RPE 8 equals 2 RIR.
An RPE chart turns that score into a share of your one-rep max (1RM). Find your reps and your RPE, and the chart gives a percentage. Many lifters use it to pick the weight for the day. On a strong day the bar moves fast, so they go up. On a bad day they stay put and still hit the planned RPE.
How to use the RPE calculator
- Pick pounds or kilograms, and pick RPE or RIR.
- Enter the weight of a hard set you did, the reps you did, and how hard it felt.
- Read your estimated 1RM. It is the weight divided by the chart percentage.
- Under "Plan your next set", pick the reps and RPE you want. The tool shows the load for that set.
- Choose the smallest jump your plates can make. The load rounds to it.
A worked example
You squat 225 lb for 5 reps, and it felt like RPE 8. The chart shows 81.1 percent for 5 reps at RPE 8. Your estimated 1RM is 225 ÷ 0.811 = 277.4 lb.
Next you want 3 reps at RPE 8. The chart shows 86.3 percent. That is 277.4 × 0.863 = 239.4 lb. With 5 lb jumps, you load 240 lb.
RPE chart for whole RPE values
These are the values of the current RTS table (the default version) for whole RPE numbers. The full chart above also has half steps and 7, 9 and 11 reps, and the 2016 version.
| Reps | RPE 10 | RPE 9 | RPE 8 | RPE 7 | RPE 6 |
|---|---|---|---|---|---|
| 1 | 100.0% | 95.5% | 92.2% | 89.2% | 86.3% |
| 2 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% |
| 3 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% |
| 4 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% |
| 5 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% |
| 6 | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% |
| 8 | 78.6% | 76.2% | 73.9% | 72.4% | 70.7% |
| 10 | 73.9% | 72.4% | 70.7% | 69.1% | 67.6% |
| 12 | 70.7% | 69.1% | 67.6% | 66.3% | 65.0% |
RPE and RIR scale
| RPE | RIR | What it means |
|---|---|---|
| 10 | 0 | Maximum effort. No reps left. |
| 9.5 | 0.5 | No reps left, but you could add a little weight. |
| 9 | 1 | One rep left. |
| 8 | 2 | Two reps left. |
| 7 | 3 | Three reps left. The bar still moves fast. |
| 6 | 4 | Four or more reps left. A light set. |
Two chart versions
Reactive Training Systems (RTS, Mike Tuchscherer) has published more than one RPE chart, and the numbers are not the same. This page has both. A switch in the calculator picks one.
| Set | Current RTS (default) | 2016 RTS article |
|---|---|---|
| 5 reps at RPE 8 | 81.1% | 81.1% |
| 8 reps at RPE 8 | 73.9% | 73.9% |
| 10 reps at RPE 8 | 70.7% | 68.0% |
| 12 reps at RPE 10 | 70.7% | 68.0% |
| 12 reps at RPE 8 | 67.6% | 62.6% |
| 12 reps at RPE 6 | 65.0% | 57.4% |
The versions differ by up to 7.6 points at high reps. They agree within 0.1 point when reps plus reps in reserve is 10 or less, so low-rep sets give the same answer in both.
Where the numbers come from
Current RTS (default). The current RTS table from their TRAC system. We read it from the open data file rpe_tab_rts.csv in the R package strength. Its documentation says the table was pulled from TRAC in December 2025. We did not read it on the RTS site itself.
2016 RTS article. The chart from the RTS article "Customizing Your RPE Chart" (January 6, 2016), as copied in the open-source RPECalc app. That table ends at RPE 6.5. We add the RPE 6 row with the reps plus RIR rule.
Both charts follow one rule: reps plus reps in reserve decides the percentage. Five reps at RPE 8 leave 2 in reserve, so they use the same percentage as 7 reps at RPE 10. The RPE 6 values of the 2016 version are extended this way, because that article has no RPE 6 row.
The RPE scale based on reps in reserve comes from Zourdos and colleagues (2016, Journal of Strength and Conditioning Research), who tested it on the squat. Helms and colleagues (2016, Strength and Conditioning Journal) explained how to apply it in training.
Limits you should know
The chart gives an estimate, not a test. People rate effort in different ways. New lifters often rate a set as easier or harder than it was. Ratings tend to be more accurate on heavy sets close to failure, and they improve with practice. Above about 10 reps, expect a rough estimate: it is harder to judge how many reps are left in a long set, and the two chart versions differ most there. Edit any value to match the chart your coach uses.
This tool is not medical advice. If you have a health condition or an injury, ask a doctor or a qualified coach before you train hard.
Why this RPE calculator
- It answers as you type. There is no button to press.
- You can edit every value in the chart.
- It has the current RTS table and the 2016 RTS chart, and it names each source.
- It rounds each load to your plates, in lb or kg, down to 1.25 lb and 0.5 kg.
- It works one-handed on a phone, with large buttons, and has a dark mode.
- It runs in your browser. It does not send what you type.