Deadlift Calculator

Want to know your deadlift max without attempting an actual one-rep max? Simply enter the weight lifted and the number of reps completed. This deadlift calculator—also known as a deadlift max calculator—estimates your 1RM and displays training weights.

How to Use This Deadlift Calculator

1. Enter the weight you lifted and the number of ‘reps’ you completed.
2. Select a formula, or simply leave it set to ‘Epley’.
3. View your estimated deadlift max, and then use the percentage table and training plan provided below it.

Why did I create this deadlift calculator?

I created this Deadlift Calculator because, while training myself, I often struggled to determine my true 1RM (One Rep Max) and decide on the next weight to lift. Most tools available on the market were either overly complicated or failed to provide accurate results. That is why I developed this simple, highly accurate calculator—so you can easily calculate your lifting targets without any confusion.

How to Safely Test Your Deadlift Max (Maximum Weight)

Compared to a squat or a bench press, it is easier to abort a deadlift or abandon the weight—you can simply set the bar back down. However, attempting to lift heavy weight with a rounded back or a failing grip can lead to problems. Performing a set with a lighter weight offers a useful estimate with minimal risk. For the most reliable result:

1. Warm up with an empty bar or light weight, then add weight in small steps.
2. Pick a weight you can pull 3 to 5 times with good form. Deadlift sets are tiring, so many lifters keep test sets short.
3. Stop when your back position slips or you cannot lock out cleanly.
4. Enter the weight and reps above.

Whenever you retest, maintain the same approach: the same stance (conventional or sumo), the same grip, and the same method of performing the repetitions—either resetting on the floor or using a ‘touch-and-go’ technique.

Which formula should you use for the deadlift?

The Epley formula is the default here because it is one of the most widely used. You can opt for any of the other six formulas or use the average of all seven.

For example, a set of 140 kg for 5 reps yields approximately 163.3 kg using Epley, 157.5 kg with Brzycki, 166.6 kg with Mayhew, and an average of 161.7 kg. These figures are close but not identical. Choose one formula and stick with it to make tracking your progress easier.

Using your deadlift 1RM in training

Once you have your number, the percentage table and training plan above will provide your working weights. As a guideline:

• Strength: 85 to 95% of your 1RM, for 1 to 5 reps.
• Muscle size: 65 to 80%, for 6 to 12 reps.
• Endurance: 50 to 65%, for 12 to 20 reps.

Based on the Epley formula results, 85% comes to approximately 138.8 kg—a solid weight for a set of 5 or 6 repetitions. Many lifters keep their deadlift volume lower than their squat volume, as pulling movements are particularly taxing.

Why your deadlift estimate might be off

• A tired grip can end a set early, which makes the number too low. Using straps changes the result, so test the same way each time.
• Sets of more than 10 reps are less accurate.
• Rounding your back or hitching the bar to finish a rep makes the number unreliable.
• Conventional and sumo deadlifts are different lifts for most people. Track them separately.
• Poor sleep or a heavy squat day can lower your pulling strength.

Deadlift 1RM FAQ

How many reps should I use?
A hard set of 3 to 5 reps taken close to failure provides a reliable estimate. Results from sets exceeding 10 reps are less accurate, and grip strength often fails before your legs and back do.

Should I use straps?
Use whatever equipment you plan to use when lifting heavy, and stick with that same setup whenever you retest. Mixing sets with and without straps makes it difficult to compare the numbers.

Can I use this for Romanian Deadlifts or Trap Bar Deadlifts?
Yes, but track each variation separately. Trap Bar Deadlifts and conventional Deadlifts yield different numbers, so do not compare them against each other.

How often should I retest?
Every 4 to 8 weeks is sufficient. Update your training weights after each test.

Should I test my true Deadlift 1RM?
Only if you are experienced and possess good technique. For most lifters, estimating based on a lighter set is safer and nearly as useful.

Why does another calculator show a different number?
Different websites use different formulas. Adjust the formula used above to compare, or simply use the average..

Looking for another lift? Try our Squat Calculator, Bench Press Calculator or the main 1RM calculator.