Enter the weight you squatted and the number of reps you completed to estimate your squat one-rep max (1RM). Choose your preferred unit (lbs or kg) and the calculator returns your estimated 1RM, plus a rep percentage breakdown showing target weights for 2–10 reps.
Estimated 1RM
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90% of 1RM (3–4 reps)
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80% of 1RM (6–8 reps)
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70% of 1RM (10–12 reps)
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60% of 1RM (15+ reps)
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The calculator uses the Epley formula: 1RM = Weight × (1 + Reps / 30). This is one of the most widely validated one-rep max estimation formulas in strength training research. For a single rep performed, the result equals the weight entered exactly.
Estimates are most accurate when using 1–5 reps performed close to failure. Accuracy decreases as rep counts rise above 10, because muscular endurance starts influencing performance more than raw strength. Use the result as a training guide, not an absolute limit.
Not without proper preparation. Your estimated 1RM is a useful training benchmark, but attempting a true max squat requires a thorough warm-up, a spotter or safety rack, and experience with heavy singles. If you're new to heavy squatting, consult a qualified coach first.
For maximum strength (1–5 reps), aim for 85–100% of your 1RM. For hypertrophy (6–12 reps), use 65–85%. For muscular endurance (12+ reps), work at 50–65%. The rep breakdown table in this calculator shows exact target weights for each zone.
No — each lift has its own 1RM. The squat, deadlift, and bench press recruit different muscle groups in different proportions, so your maximum in one lift does not predict your maximum in another. Always calculate 1RM separately for each exercise.
Recalculate every 4–8 weeks, or whenever you complete a training cycle. As your strength increases, your training percentages should be updated so your workouts remain appropriately challenging. Use any top set from your recent training to get an updated estimate.
Yes — the formula works for any squat variation as long as you input the weight and reps for that specific movement. Keep in mind that 1RM values vary between variations; a front squat 1RM is typically 80–85% of a back squat 1RM for most lifters.
The calculator displays your estimated 1RM in whichever unit you select — pounds (lbs) or kilograms (kg). The underlying math is identical; only the unit label changes. One kilogram equals approximately 2.205 pounds. Make sure to enter your weight in the same unit you select.