Squat Calculator - Estimate Your Squat One Rep Max

% 1RM	Weight	≈ Reps
100%	93 kg	1
95%	89 kg	2
90%	84 kg	5
85%	79 kg	7
80%	75 kg	10
75%	70 kg	12
70%	65 kg	15
65%	61 kg	20

Exercise	Back squat
Input	Weight + reps
Best range	3 – 6 reps
Note	Depth and bar position change the number

What is Squat Calculator?

The squat is the classic lower-body strength lift and usually the heaviest of the three powerlifts. This calculator estimates your squat 1RM from a hard set. Two variables shift the number more than the formula does: depth (a below-parallel squat is heavier than a quarter squat) and bar position (low-bar and high-bar are different lifts). Standardise those and the estimate becomes a reliable training reference. Remember that a squat 1RM also depends on bracing technique and confidence under load, so early estimates for beginner lifters often run ahead of what they can actually stand up with until technique catches up.

Common Uses for Squat Calculator

Estimate squat 1RM from a working set
Program squat loads as percentages
Track lower-body strength progress
Set targets for a strength cycle

Frequently Asked Questions

How accurate is a squat 1RM estimate?

Within about 5% for hard sets of 3–6 reps. Depth and bar position are the main sources of error, so keep them constant when you test.

Should I squat below parallel?

For general strength and muscle, squatting to at least parallel is standard. Competition lifts require hip crease below the knee. Train in the range you can control with good technique.

What is a good squat?

Intermediate lifters often squat around 1.25–1.5 times body weight; advanced lifters exceed 2 times. Progress depends on training age, levers and programme.