Egyismetleses maximum (1RM) kalkulator
Add meg a sulyt es az elvegzett ismetleseket, hogy megbecsuljuk az egyismetleses maximumod (1RM). Megmutatjuk az Epley es a Brzycki becslest is, plusz egy szazalektablazatot, hogy minden szettet be tudj tervezni.
Az eredmenyeid
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Hogyan mukodik
- 1Az 1RM-edet egy kemeny szett sulyabol es ismetleseibol becsuljuk meg az Epley es Brzycki keplettel.
- 2A becslesek korulbelul 10 ismetles alatt a legpontosabbak; a magasabb ismetlesszam tobb hibat visz be.
- 3Hasznald a szazalektablazatot a munkaszettjeid terhelesehez (peldaul 5x5 kb. 80 szazalekon).
Gyakori kerdesek
Hogyan szamoljak ki az egyismetleses maximumot?
Egy szubmaximalis szett sulyabol es ismetleseibol becsuljuk meg. Az Epley keplet (suly x (1 + ismetles/30)) es a Brzycki keplet a ket leggyakoribb, es az atlagolasuk megbizhato 10 ismetles alatt.
Mennyire pontos egy 1RM becsles?
Nagyon pontos korulbelul 6 ismetles alatti szetteknel, es 10-ig is hasznalhato. 10 ismetles felett az allokepesseg kulonbsegei miatt kevesbe megbizhato a becsles.
Le kell tesztelnem a valos 1RM-emet?
Ritkan. Egy kalkulatorbol becsult 1RM biztonsagosabb es eleg jo az edzesszazalekok beallitasahoz. A valos maximumkiserleteket tartogasd versenyekre vagy alkalmi tesztelesre, biztositoval.
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.
Kapcsolodo kalkulatorok
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