Nishaana
Squat 1RM calculator — estimate your max.
The squat 1RM calculator estimates your back squat one rep max from any working set by averaging the Epley and Brzycki formulas, then shows where that number ranks against strength standards for your bodyweight and builds a full percentage table. Enter a weight and reps below — the result updates instantly, no signup.
Your percentage training table
The squat weight to load at each % of your max, with an approximate rep range to program from.
Squat strength standards.
Strength is best judged against bodyweight. These are back squat multiples of bodyweight by training level — enter your bodyweight above to see the exact weight for each row.
| Level | Male (× bodyweight) | Male weight | Female (× bodyweight) | Female weight |
|---|---|---|---|---|
| Beginner | 0.75× | — | 0.5× | — |
| Novice | 1.25× | — | 0.75× | — |
| Intermediate | 1.5× | — | 1.25× | — |
| Advanced | 2.25× | — | 1.75× | — |
| Elite | 2.75× | — | 2.25× | — |
Bodyweight-relative standards adapted from ExRx.net strength standards and Strength Level community data. Ratios are guidelines — depth, leverages, and training age all shift them.
The formulas, explained.
No black box. The squat estimate is the average of the two most validated strength equations — here they are in full.
1RM = W × (1 + R ÷ 30) Reads slightly high at higher reps. 140 kg × 5 → 163 kg.
1RM = W × 36 ÷ (37 − R) Reads slightly low at higher reps. 140 kg × 5 → 158 kg.
1RM = (Epley + Brzycki) ÷ 2 The balanced average — here, about 160 kg, where W is weight and R is reps.
Most accurate for squat sets of 1 to 10 reps, and best in the 3 to 8 range. Above 10 reps, leg endurance skews the estimate. Brzycki is undefined at 37 reps, so this tool caps the input at 36. Worked example: a 140 kg squat for 5 reps estimates to about a 160 kg one rep max.
Related strength calculators.
Same math, dialled in per lift — plus the tracker that puts your numbers to work.
Bench press calculator
Estimate your bench 1RM from any working set.
Open toolDeadlift 1RM calculator
Estimate your pull from a heavy triple or single.
Open tool1RM calculator
The general one rep max estimator for any lift.
Open toolRep max calculator
Work out your 3RM, 5RM, 8RM from one set.
Open toolSquat questions.
How do I calculate my squat 1RM?
To calculate your squat one rep max, do a clean, full-depth set to near failure, note the weight and reps, then apply a 1RM formula. This calculator averages the Epley and Brzycki equations, so a 140 kg squat for 5 reps estimates to about a 162 kg one rep max. Sets of 3 to 8 reps are the most accurate.
Is a 2x bodyweight squat good?
A two times bodyweight back squat is an advanced achievement for most men and an elite one for most women. Strength is best judged against bodyweight: an intermediate male squat is roughly 1.5 times bodyweight, while a beginner sits near 0.75 times bodyweight after a few months of training.
How much should I squat for my bodyweight?
A fair intermediate target is squatting about 1.5 times your bodyweight for men and 1.25 times for women. Enter your bodyweight in this tool and it fills in the exact squat weight for every level, from beginner through elite, so you can see where your estimated max lands.
How accurate is a squat 1RM calculator?
For squat sets of 1 to 10 reps the estimate is usually within about 5 to 10 percent of a true tested max, and best in the 3 to 8 rep range. Accuracy falls above 10 reps because leg endurance and breathing, not pure strength, start to cap the set.
Is this squat calculator free?
Yes, completely free with no signup. Save the result to your Nishaana account and it auto-applies your estimated squat max to your next leg session, so your percentage and progression targets are filled in for you under the bar.
Save your squat. Track it.
Free in your browser — Nishaana auto-applies your squat max to every session, so your percentage targets are filled in under the bar.
Start free