Kalkulator Maksimuma (1RM)
Unesi težinu i broj ponavljanja da procijeniš svoj maksimum za jedno ponavljanje (1RM). Prikazujemo Epley i Brzycki procjenu te tabelu procenata za programiranje svih serija.
Tvoji rezultati
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Kako funkcioniše
- 1Tvoj 1RM se procjenjuje iz težine i ponavljanja teške serije pomoću Epley i Brzycki formula.
- 2Procjene su najtačnije ispod oko 10 ponavljanja; veći broj unosi veću grešku.
- 3Koristi tabelu procenata za opterećenje radnih serija (npr. 5x5 na ~80%).
Često postavljana pitanja
Kako se računa maksimum za jedno ponavljanje?
Procjenjuje se iz težine i ponavljanja submaksimalne serije. Epley formula (težina x (1 + ponavljanja/30)) i Brzycki su najčešće, a njihov prosjek je pouzdan ispod 10 ponavljanja.
Koliko je tačna 1RM procjena?
Vrlo tačna za serije ispod oko 6 ponavljanja, i korisna do 10. Preko 10 ponavljanja razlike u izdržljivosti čine procjenu manje pouzdanom.
Trebam li testirati pravi 1RM?
Rijetko. Procijenjeni 1RM iz kalkulatora je sigurniji i dovoljno dobar za postavljanje procenata treninga. Prave maksimume ostavi za takmičenja ili povremeno testiranje uz pomoć.
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.
Povezani kalkulatori
Pretvori ove brojeve u pravi plan
Treniraj sam uz Trainera besplatni tracker treninga i ishrane, ili te spojimo sa certificiranim trenerom koji gradi plan oko ovih brojeva.