Tek Tekrar Maksimum (1RM) Hesaplayici
Tek tekrar maksimumunuzu (1RM) tahmin etmek icin bir agirlik ve yaptiginiz tekrar sayisini girin. Hem Epley hem Brzycki tahminlerini, ayrica her seti programlayabilmeniz icin bir yuzde tablosunu gosteriyoruz.
Sonuclariniz
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Nasil calisir
- 11RM degeriniz, zorlu bir setin agirligi ve tekrarindan Epley ve Brzycki formulleriyle tahmin edilir.
- 2Tahminler yaklasik 10 tekrarin altinda en dogrudur; daha yuksek tekrarlar daha fazla hata getirir.
- 3Calisma setlerinizi yuklemek icin yuzde tablosunu kullanin (ornegin yuzde 80 civarinda 5x5).
Sikca sorulan sorular
Tek tekrar maksimum nasil hesaplanir?
Maksimal olmayan bir setin agirligi ve tekrar sayisindan tahmin edilir. Epley formulu (agirlik x (1 + tekrar/30)) ve Brzycki formulu en yaygin iki yontemdir; 10 tekrarin altinda ikisinin ortalamasi guvenilirdir.
1RM tahmini ne kadar dogru?
Yaklasik 6 tekrarin altindaki setler icin cok dogru, 10 tekrara kadar hala kullanislidir. 10 tekrarin otesinde, dayaniklilik farklari tahmini daha az guvenilir kilar.
Gercek 1RM'imi test etmeli miyim?
Nadiren. Bir hesaplayiciyla tahmin edilen 1RM daha guvenlidir ve antrenman yuzdelerini belirlemek icin yeterlidir. Gercek maksimum denemelerini yarismalar veya bir yardimciyla ara sira yapilan testler icin saklayin.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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