How to use the deadlift max calculator
Enter the total weight on the bar, bar included, and the reps you pulled to a full lockout. Choose lb or kg and select Calculate 1RM. The calculator gives an estimated deadlift max from the Epley formula, the results of six other formulas, training weights by percentage and warm-up sets.
Use a set of 2 to 5 reps if you can. If you had reps left when you stopped, open More options and add an RPE so they count.
What common deadlift sets predict
These estimates use the Epley formula, the calculator's default.
| Set | Estimated max | In kg |
|---|---|---|
| 135 lb × 10 | 180 lb | 81.6 kg |
| 225 lb × 8 | 285 lb | 129.3 kg |
| 315 lb × 5 | 367.5 lb | 166.7 kg |
| 365 lb × 5 | 425.8 lb | 193.2 kg |
| 405 lb × 3 | 445.5 lb | 202.1 kg |
| 455 lb × 3 | 500.5 lb | 227 kg |
| 495 lb × 2 | 528 lb | 239.5 kg |
In kilos, 140 kg for 5 reps predicts 163.3 kg and 180 kg for 3 predicts 198 kg.
Why deadlift estimates often come in low
The deadlift is the lift most likely to beat its estimate. In a 1997 study, researchers checked seven prediction formulas against the tested maxes of 67 untrained college students in the bench press, squat and deadlift. Every formula came in low for the deadlift.
Two things probably explain it. Long sets of deadlifts tend to end when your grip or lower back tires, before your legs and hips have given everything. And every rep starts from a dead stop on the floor, so each one costs more than it does in a lift with a rebound. If the calculator's number looks low next to singles you have actually pulled, trust the bar.
How to get a better deadlift estimate
- Pull 2 to 5 reps. Short sets are less likely to be cut off by your grip.
- Pick one rep style. Resetting on the floor for each rep is harder than touch-and-go. Either is fine if you use the same one every time.
- Note your grip. Straps, a mixed grip and a double-overhand grip give different numbers.
- Track each variation separately. Conventional, sumo and trap bar deadlifts each have their own max.
How to use your deadlift max in training
Deadlifts take a lot out of you, so programs tend to use fewer hard sets and stay a little further from the limit. A lot of deadlift work is done between 70% and 85% of your max, for sets of 2 to 5 reps. With a 405 lb max, that is 283.5 to 344.3 lb, or 285 to 345 lb once you round to plates you can load.
Your results include a full table from 100% down to 50%. For any percentage in between, use the one rep max percentage calculator. For a table you can take to the gym, print the one rep max chart.
Because estimates for this lift tend to run low, plan your first weeks from the calculator's number and then adjust. If the sets your program calls for feel far too easy, raise your max by 10 lb (5 kg) and recalculate.
Deadlift safety
- Stop the set when your back position changes or the bar drifts away from your legs.
- Skip max attempts when your back is already tired from earlier work.
- If a warm-up weight is under 135 lb (60 kg), use bumper plates or blocks so the bar starts at its usual height.
- Take the warm-up sets in your results before anything heavy.
This page gives general fitness information, not medical advice. Read the disclaimer.
Deadlift max FAQ
How much should I deadlift for my bodyweight?
There is no official standard. As loose guideposts for men, one and a half times bodyweight is a common first-year goal, double bodyweight is a solid intermediate lift, and two and a half times bodyweight is advanced. Typical milestones for women sit lower, with one and a half times bodyweight being a strong intermediate lift.
Do touch-and-go reps count?
They count, but they are easier than reps reset on the floor, so they can push the estimate up. Stick with one style so your numbers stay comparable.
Does this work for sumo, trap bar or Romanian deadlifts?
Yes. Enter a set of that variation and read the result as your max for that variation. A trap bar max is usually higher than a straight bar max, and a Romanian deadlift max is lower.
How often should I test my deadlift max?
Rarely. Heavy deadlift singles take a lot of recovery. A few times a year is plenty for most training plans. Use estimates from rep sets the rest of the time.