Squat 1RM Calculator
Your squat one rep max from a set of reps, in lb or kg. Epley and Brzycki formulas, checked against the reps measured in a 2024 meta-analysis and a 2006 squat study.
Your estimated squat 1RM
315 lb
Average of the Epley and Brzycki formulas- Epley 321 lb
- Brzycki 309 lb
- 90% of 1RM 284 lb
- 75% of 1RM 236 lb
Worked example: 275 lb for 5 reps
- Epley = 275 × (1 + 5 / 30) = 320.8 lb
- Brzycki = 275 × 36 / (37 − 5) = 309.4 lb
- Estimated squat 1RM = (320.8 + 309.4) / 2 = 315 lb
In kilograms, 124.5 kg for 5 reps gives 145.3 and 140.1 kg, so an estimate of 142.5 kg.
Your Squat weights from 50 to 100%
From the 1RM in the calculator above, rounded to the nearest 1 lb or 0.5 kg. The reps column is what the Epley and Brzycki formulas predict at each percentage (formulas solved for reps).
| % of 1RM | Weight (lb) | Reps (Epley to Brzycki) |
|---|---|---|
| 100% | 315 | 1 |
| 95% | 299 | 1.6 to 2.8 |
| 90% | 284 | 3.3 to 4.6 |
| 85% | 268 | 5.3 to 6.4 |
| 80% | 252 | 7.5 to 8.2 |
| 75% | 236 | 10 to 10 |
| 70% | 221 | 12.9 to 11.8 |
| 65% | 205 | 16.2 to 13.6 |
| 60% | 189 | 20 to 15.4 |
| 55% | 173 | 24.5 to 17.2 |
| 50% | 158 | 30 to 19 |
Reps people actually do at 90, 80 and 70%
Formula predictions next to the averages measured in a 2024 meta-analysis of about 7,000 people (Nuzzo and colleagues). The paper gives separate figures for the bench press; for other lifts it gives a general model. Values marked "~" are the rounded figures stated in the paper's text; "n/s" means the paper does not state one.
| % of 1RM | Epley | Brzycki | Measured, general | Textbook table |
|---|---|---|---|---|
| 90% | 3.3 | 4.6 | ~5 | 4 |
| 80% | 7.5 | 8.2 | n/s | 8 |
| 70% | 12.9 | 11.8 | ~15 | 11 |
What changes versus the general 1RM calculator
- Defaults: 275 lb for 5 reps, a squat set, instead of 225 lb for 5 on the general 1RM calculator.
- Reps table for the squat: the measured column is the general model from Nuzzo and colleagues (2024), which the authors say applies to exercises other than the bench press and leg press. At 70% it gives about 15 reps, above both formulas (11.8 to 12.9). If you squat more reps at a given load than the formulas expect, a high-rep set will put your estimate above your real 1RM, so a set of fewer reps gives the more useful number.
- Lower body, more reps: in a 2006 study, men did more reps in the back squat than in the bench press at 60% of 1RM; the gap was much smaller at 80 and 90%.
- Same formulas: the estimate is the same Epley and Brzycki average as the general calculator.
Frequently asked questions
How do I find my squat 1RM without maxing out?
Squat a weight you can move for a few hard reps, stop when the next rep would fail, and enter the weight and reps. 275 lb for 5 reps gives an estimated squat 1RM of 315 lb. Use safety bars or spotters for any heavy set.
Why can I do more reps on squat than bench at the same percentage?
A 2006 study of trained and untrained men found more reps were done in the back squat than in the bench press or arm curl at 60% of 1RM, with much smaller differences at 80 and 90%. The authors linked the number of reps to the amount of muscle the exercise uses.
How many reps can I squat at 70% of my max?
On average about 15, in the general model of a 2024 meta-analysis of about 7,000 people, where an older textbook table says 11. Both formulas in this calculator predict about 12 to 13. Individuals vary widely around these averages.
Does this work for Smith machine squats?
You can enter any squat set, but run it once per variation: a Smith machine squat and a barbell back squat are different lifts with different maxes. The 2024 meta-analysis pooled barbell and Smith machine squat data because many studies did not report the equipment used.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Epley B. Poundage Chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985. (read 2026-10-24)
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90. DOI: 10.1080/07303084.1993.10606684 (read 2026-10-24)
- Richens B, Cleather DJ. The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biol Sport. 2014;31(2):157-161. DOI: 10.5604/20831862.1099047 (read 2026-10-24)
- Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal number of repetitions at percentages of the one repetition maximum: a meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Med. 2024;54(2):303-321. DOI: 10.1007/s40279-023-01937-7 (read 2026-10-24)
- Shimano T, Kraemer WJ, Spiering BA, et al. Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. J Strength Cond Res. 2006;20(4):819-823. DOI: 10.1519/R-18195.1 (read 2026-10-24)