Squat 1RM Calculator
Estimate your squat max safely from a sub-maximal set. Enter weight and reps to get your 1RM, a training percentage chart, and how your squat compares with strength standards for your bodyweight.
Squatting 1.5× bodyweight to parallel depth is a solid intermediate strength benchmark for men; 1.25× bodyweight for women. Advanced powerlifters squat 2.25× bodyweight, and elite athletes exceed 2.75× bodyweight.
Estimated Barbell Squat 1RM
Intermediate (1.56× Bodyweight)Based on 100 kg × 5 reps using the Epley equation. Your relative squat strength is 1.56× bodyweight.
5 × 5 Working Weight
92.5 kg
~80% of 1RM for strength volume
3 × 8 Working Weight
85 kg
~72.5% of 1RM for quad hypertrophy
Strength Category
Intermediate
Men's squat classification
Barbell Squat Strength Standards
| Classification | Men (Ratio) | Women (Ratio) | Standard Description |
|---|---|---|---|
| Beginner | 0.75× BW | 0.50× BW | First 1–3 months of barbell squat training |
| Novice | 1.25× BW | 0.75× BW | Comfortable squatting full depth with linear progression |
| Intermediate | 1.50× BW | 1.25× BW | Proficient lifter (1.5× bodyweight squat benchmark) |
| Advanced | 2.25× BW | 1.50× BW | High competitive strength standard |
| Elite | 2.75× BW | 2.00× BW | National / international powerlifting championship level |
Strength standards compiled from powerlifting meet results and strength science data.
100% Device-Local
Inputs never leave your browser
Instant Live Maths
Calculates in real time as you type
Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
Suggest a Feature or Improvement for Squat 1RM Calculator
Need custom options, higher limits, or extra format support? Let our engineering team know!
How to use Squat 1RM Calculator
- 1Select your biological sex and enter your current bodyweight.
- 2Enter the barbell weight squatted and successful parallel reps completed.
- 3Check your estimated 1RM, strength ratio, and competitive tier.
- 4Use the 5x5 (~80%) and 3x8 (~72.5%) suggestions to program your next leg day.
Squat depth and estimation accuracy
1RM calculations assume consistent depth where the crease of the hip drops below the top of the knee. Quarter squats artificially inflate numbers and fail competitive criteria.
Frequently Asked Questions
What is a good squat for my weight?
1.25 to 1.5× bodyweight is a solid intermediate level for men; about 1× for women.
How often should I squat?
Most programs squat 2 to 3 times a week at varied intensities.
Does squat depth affect 1RM?
Yes. Estimates assume the same depth you'll use when testing.
Related Calculators
Bench Press 1RM Calculator
Calculate your bench press one rep max, strength-to-bodyweight ratio, and strength standards.
Deadlift 1RM Calculator
Calculate your deadlift one rep max, strength-to-bodyweight ratio, and standards for conventional or sumo.
One Rep Max Calculator
Estimate your 1RM for bench, squat, and deadlift using Epley, Brzycki, Lander, and 4 other formulas.
Wilks Score Calculator
Calculate your Wilks score, DOTS points, and IPF GL points to compare lifters across weight classes.
Calorie Surplus Calculator
Calculate your bulking calories and macro breakdown for clean muscle gain without excess fat.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water