Calculator
Squat Calculator
Quick answer
Enter the load and the reps you squatted. The page estimates a one-rep max, defaults to Epley for the back squat and the front squat, and builds a squat percentage chart from that number.
High-bar and low-bar are different enough to log. A squat that stops well above parallel is a different exercise. This page will not turn a leg press into a squat.
Need a 1RM first? Use the one rep max calculator →
Estimates only. Testing a true max carries risk; use a spotter or safety arms. Not medical advice.
Epley default. Low-bar and high-bar are different maxes. Depth has to match.
Epley
Compare formulas
| Formula | 1RM |
|---|---|
| Epley | — |
| Brzycki | — |
| Lombardi | — |
| Lander | — |
| Mayhew | — |
| O'Conner | — |
| Wathen | — |
Squat percentage chart
Loads round to 5 lb. Reps are the inverse of Epley.
| % of 1RM | Weight | Approx. reps |
|---|---|---|
| 100% | — | — |
| 95% | — | — |
| 90% | — | — |
| 85% | — | — |
| 80% | — | — |
| 75% | — | — |
| 70% | — | — |
| 65% | — | — |
| 60% | — | — |
| 55% | — | — |
| 50% | — | — |
Squat chart
| Reps | Estimated load |
|---|---|
| 1RM | — |
| 2RM | — |
| 3RM | — |
| 4RM | — |
| 5RM | — |
| 6RM | — |
| 7RM | — |
| 8RM | — |
| 9RM | — |
| 10RM | — |
| 11RM | — |
| 12RM | — |
Warm-up sets
Enter a weight to build a warm-up toward that work set.
History
Saved in this browser only. Nothing is uploaded.
No logged sets yet. Use Log after a result.
On this page
Estimating a bench or another lift? Use the one rep max calculator →
How does the squat calculator work?
Epley's equation is 1RM = weight × (1 + reps / 30). Back squat and front squat start there. One rep returns the weight you typed. The range under the result is the lowest and highest of the seven formulas. A wide range means the reps were high or the equations do not agree. It is not a confidence interval from a lab.
LeSuer and colleagues compared prediction equations with tested maxes on the squat, bench, and deadlift in untrained students. Correlations were high, and the equations still missed. Use a set you would count, then stay with one formula if you are comparing weeks.
Worked example
Example only: 100 kg for 5 reps on a back squat. Epley is 100 × (1 + 5 / 30), about 116.7 kg. Brzycki on the same set is 100 × 36 / (37 − 5), which is 112.5 kg. Read the range. Do not pick the larger number because it flatters you.
The same 100 kg for 5 on a front squat is not a back-squat max. Switch the chip before you read the chart. A high-bar squat and a low-bar squat should not share a line in the log either, even though both live under the back squat chip. Write the bar position down.
Programming from your max
A lot of squat plans live between about 70 and 90 percent of a max for sets you can finish at the depth you mean. Use the chart, then round to real plates with the plate calculator. If you run 5/3/1, take 90 percent first on the training max calculator. Those week percents are of the training max, not of this estimate.
How to increase your squat covers bracing and the rule for adding a small plate. Progressive overload is the same rule: add weight only when the set still looks like the one you are trying to build.
Common mistakes
Cutting depth as the weight goes up. The formula treats every rep as the same lift. A squat that stops several inches high is lighter for a reason. A bounce out of the hole, a dive, or a spotter who lifts the bar through the middle also inflate the estimate.
Entering a front squat, a hack squat, or a leg press as if it were a back squat. The front squat chip is the front squat. Machines stay on the one rep max calculator, under legs, and the result is for that machine.
Standards
This page will not tell you that a double-bodyweight squat is elite. That kind of ladder is someone else's data. Divide the estimate by your body weight if you want a ratio, on the strength level calculator. Read squat standards before you decide the number means a rank.
FAQ
How do I use the squat calculator?
Enter the weight you squatted and the reps. Back squat and front squat default to Epley. The big number is the estimated one-rep max. The chart turns it into training percents.
Why does depth matter?
A higher squat is a shorter lift. If next month's depth changes, the max from this page is about a different squat. Film the set if depth is the argument.
How many reps should I enter?
A finished set of about 3–6 clean reps is the useful range. Stay at 10 or under when you can. One rep returns the weight you typed.
Can I turn a front squat into a back squat?
No. Switch the chip. A front squat often fails in the rack before the legs quit, so a high-rep front squat is a poor stand-in for a back squat.
Is a leg press a squat max?
No. A leg press belongs to that machine. Do not type it in here and call the result a back squat.