Squat one rep max calculator
Updated 16 July 2026
Enter your best recent squat set and this calculator estimates your squat one rep max using the Epley and Brzycki formulas. A hard set of 3 to 5 reps at full depth gives the most reliable estimate.
Squat estimates depend on depth staying honest as the weight gets heavy. If your five rep set is deep but your singles cut high, the formula will overestimate what you can actually lift to standard, so judge your test set strictly.
Estimated one rep max
…
Enter a weight and reps to see your estimate.
| Percent of 1RM | Weight | Typical rep target |
|---|---|---|
| 95% | … | 2 reps |
| 90% | … | 3 to 4 reps |
| 85% | … | 5 to 6 reps |
| 80% | … | 7 to 8 reps |
| 75% | … | 9 to 10 reps |
| 70% | … | 11 to 12 reps |
| 65% | … | 13 to 15 reps |
Other one rep max calculators
How this is calculated
We estimate your max with the two most widely used and validated equations and show their average as the headline number. The Epley formula is weight × (1 + reps ÷ 30). The Brzycki formula is weight × 36 ÷ (37 minus reps). For a single rep both return the weight itself, and for 2 to 6 reps they typically agree within 2 to 3 percent.
The training load table applies standard percentage guidelines to your estimated max. Percentages and rep targets are a starting point, not a rule: bar speed, technique, and how you recover matter as much as the arithmetic.
Common questions
Does the estimate work for front squats too?
Yes, the maths is the same for any lift. Just estimate each squat variation from its own test set; a back squat set tells you nothing precise about your front squat max.
High bar or low bar, does it matter?
Not to the calculator, but the two styles have different maxes for most lifters. Estimate each from its own set and keep your training percentages within one style.
Which formula should I trust, Epley or Brzycki?
Both are well validated and agree within a few percent for sets of 2 to 6 reps. Epley reads slightly higher at 8 or more reps, Brzycki slightly lower. We show both so you can see the honest range rather than a single false precision number.
How many reps should my test set have?
Estimates are most accurate from a hard set of 2 to 6 reps. Above 10 reps the relationship between reps and max strength gets noisy, so treat those estimates as a rough guide.
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