Enter a weight and reps to see your estimated max, training weights and a rep-max chart.
Example: 225 lb for 5 reps.
Estimate your one-rep max back squat from a recent heavy set and get rounded working weights, without having to test a true max.
How this squat calculator works
Enter a set you did recently: the weight and how many clean reps you completed before you would have failed. The calculator runs seven published estimation formulas and shows their average, the spread between them, and the weights you would use at each training percentage. Everything runs in your browser.
Worked example: Squat 275 lb × 5
- Epley: 275 × (1 + 5/30) = 320.8 lb
- Brzycki: 275 × 36 / (37 − 5) = 309.4 lb
- All seven formulas range from 309.4 to 327.3 lb; their average is 317.6 lb, which rounds to 320 lb.
- A working set at 80% of that estimate is 254.1 lb, or 255 lb after rounding to 5 lb.
Getting a reliable squat estimate
- Hit the same depth on every rep. Reps that get shallower as you tire make the set look stronger than it was.
- Use your normal bar position and stance. Low-bar, high-bar and safety-bar squats each need their own estimate.
- Prefer 3–8 reps. Squat sets above about 10 reps are limited by breathing and fatigue, so formulas become less dependable.
- Note belts and knee sleeves. Equipment can add weight to your max. Estimate with the gear you plan to use.
Squat safely near failure
Set the rack's safety pins or straps just below your bottom position, so you can lower the bar onto them if you get stuck. If you train with a spotter, agree in advance when and how they will help. A failed squat with safeties set correctly is a non-event.
Squat 1RM chart (lb)
| Weight (lb) | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps |
|---|---|---|---|---|---|---|---|
| 135 | 143 | 148 | 152 | 156 | 160 | 168 | 177 |
| 185 | 196 | 202 | 208 | 214 | 219 | 231 | 242 |
| 225 | 239 | 246 | 253 | 260 | 267 | 281 | 295 |
| 275 | 292 | 301 | 309 | 318 | 326 | 343 | 360 |
| 315 | 334 | 344 | 354 | 364 | 373 | 393 | 413 |
| 365 | 387 | 399 | 410 | 422 | 433 | 455 | 478 |
| 405 | 430 | 443 | 455 | 468 | 480 | 505 | 531 |
| 455 | 483 | 497 | 512 | 525 | 539 | 567 | 596 |
| 495 | 525 | 541 | 556 | 572 | 587 | 617 | 649 |
Each cell is the average of seven formulas, rounded to the nearest lb. Read across from the weight you lifted to the reps you got.
Squat 1RM chart (kg)
| Weight (kg) | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps |
|---|---|---|---|---|---|---|---|
| 60 | 64 | 66 | 67 | 69 | 71 | 75 | 79 |
| 80 | 85 | 87 | 90 | 92 | 95 | 100 | 105 |
| 100 | 106 | 109 | 112 | 115 | 119 | 125 | 131 |
| 120 | 127 | 131 | 135 | 139 | 142 | 150 | 157 |
| 140 | 148 | 153 | 157 | 162 | 166 | 175 | 183 |
| 160 | 170 | 175 | 180 | 185 | 190 | 200 | 210 |
| 180 | 191 | 197 | 202 | 208 | 213 | 224 | 236 |
| 200 | 212 | 219 | 225 | 231 | 237 | 249 | 262 |
| 220 | 233 | 240 | 247 | 254 | 261 | 274 | 288 |
Each cell is the average of seven formulas, rounded to the nearest kg. Read across from the weight you lifted to the reps you got.
Frequently asked questions
Does squat depth change my estimate?
Yes. A set to a higher depth lets you lift more and will overstate a full-depth max. Use sets at the depth you actually want to measure, for example hip crease below the top of the knee for powerlifting.
High-bar or low-bar: does it matter?
Most lifters can low-bar squat more than they can high-bar. The formulas do not know which you did, so estimate each style separately and save them as different exercises if you train both.
Can I use this for front squats?
Yes. Choose "Front squat" in the exercise menu. Front squat sets often end because your upper back rounds rather than your legs failing, so a lower rep range (3–5) gives a better estimate.
Why does my high-rep squat set predict a huge max?
Long squat sets are limited by breathing and conditioning as much as strength. Formulas were not built for that, so 10+ rep squat sets often give inflated or inconsistent numbers. Use a heavier set of 3–8 reps.