Free 1-Rep Max Tool
Deadlift Calculator
Estimate your deadlift one-rep max from any set. Enter the weight you pulled and how many reps you hit, and get your 1RM, training percentages, rep targets, the plates to load and where you rank against strength standards.
Your Deadlift Calculator Rep-Max Targets
The weight you should be able to lift for a given number of reps.
Your estimated one-rep max converts into target weights for every rep range. Use these to pick a working weight: if your program calls for a set of five, the 5-rep row is your starting load. The table updates with your estimate above.
| Reps | Estimated weight | % of 1RM |
|---|---|---|
| 1 rep (max) | 467 lb | 100% |
| 2 reps | 438 lb | 94% |
| 3 reps | 425 lb | 91% |
| 4 reps | 412 lb | 88% |
| 5 reps | 401 lb | 86% |
| 6 reps | 389 lb | 83% |
| 8 reps | 369 lb | 79% |
| 10 reps | 350 lb | 75% |
| 12 reps | 334 lb | 71% |
How the Calculator Works
Five established formulas, averaged for a steadier estimate.
The calculator estimates your one-rep max by working backwards from a set you already completed. The more reps you do at a given weight, the further that weight sits below your true max, and prediction formulas model that relationship. This tool runs your input through five equations at once, then averages them so no single formula's bias skews the result. Estimates are most reliable at five reps or fewer.
These are long-established one-rep-max prediction equations from strength-training research. For training and coaching standards, the recognized professional body is the National Strength and Conditioning Association (NSCA). Estimates are guidance, not a substitute for coaching or medical advice, and a true max should only be attempted with proper warm-up and a spotter.
Specific Examples
Common rep sets and the max they estimate.
What's my max deadlift if I do 405 for 5 reps?
405 for 5 reps estimates a deadlift one-rep max of about 467 lb. A mid-range set that estimates reliably.
What's my max deadlift if I do 315 for 8 reps?
315 for 8 reps estimates a deadlift one-rep max of about 395 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max deadlift if I do 495 for 3 reps?
495 for 3 reps estimates a deadlift one-rep max of about 538 lb. A low-rep set like this gives the most accurate estimate.
What's my max deadlift if I do 365 for 5 reps?
365 for 5 reps estimates a deadlift one-rep max of about 421 lb. A mid-range set that estimates reliably.
What's my max deadlift if I do 225 for 10 reps?
225 for 10 reps estimates a deadlift one-rep max of about 298 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max deadlift if I do 545 for 2 reps?
545 for 2 reps estimates a deadlift one-rep max of about 573 lb. A low-rep set like this gives the most accurate estimate.
What's my max deadlift if I do 185 for 12 reps?
185 for 12 reps estimates a deadlift one-rep max of about 258 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max deadlift if I do 455 for 4 reps?
455 for 4 reps estimates a deadlift one-rep max of about 510 lb. A mid-range set that estimates reliably.
Want a specific number? Type your weight and reps into the calculator at the top and it will estimate any combination instantly.
Calculators for Every Lift
The same method, tuned for each barbell movement.
A Deadlift Program Built on Your Numbers
A percentage-based deadlift program that plugs straight into the max you just calculated. Not available yet, check back soon.
Recommended Gear
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Lifting Straps
Straps keep the bar in your hands when your grip fails before your back and legs do.
Shop on AmazonLifting Belt
A belt gives you something to brace your trunk against off the floor on a heavy pull.
Shop on AmazonFrequently Asked Questions
Answers to the most common one-rep-max questions.
How do you calculate your deadlift max?
You calculate your deadlift max by taking a set you completed and applying a prediction formula. Enter the weight and reps you pulled above and the calculator projects your one-rep max, averaged across five formulas.
How accurate is a deadlift 1RM estimate?
A deadlift 1RM estimate is most accurate at five reps or fewer. Deadlifts are taxing on the whole body, so grip and lower-back fatigue can cut a high-rep set short and understate your true max.
What is a good deadlift for my bodyweight?
As a rough guide, an intermediate male lifter deadlifts around twice bodyweight, an advanced lifter around 2.5 times, and an elite lifter near three times. Enter your bodyweight above to see where your estimated max ranks.
Should I count touch-and-go or dead-stop reps?
Use dead-stop reps for the most honest estimate. Touch-and-go reps bounce out of the bottom and let you do more, which can inflate your projected max compared with resetting each rep.
How do I calculate deadlift max without testing it?
Do a hard set of deadlifts at a known weight for five reps or fewer, then enter the weight and reps above. The calculator estimates your max so you avoid grinding a maximal single off the floor.
Which formula is best for the deadlift?
No formula wins for every lifter. Epley and Brzycki are the most common and agree closely at low reps. This tool averages five formulas so no single equation biases your deadlift estimate.
Is it safe to test a true deadlift max?
A true deadlift max stresses the lower back heavily and technique tends to break down under maximal load. Estimating from a rep set is the safer way to track deadlift strength for most lifters.
What percentage of my deadlift max should I train at?
Most deadlift programming lives between 70 and 90 percent of your one-rep max, often with fewer total reps than other lifts because of how taxing pulls are. Heavy work sits near 85 to 90 percent.
Does the deadlift calculator work in kilograms?
Yes. Switch the unit toggle to kg and the weight, results, percentages and plate math convert to kilograms using a 20 kg Olympic bar.
Why is my deadlift higher than my squat and bench?
The deadlift usually allows the most weight because it involves the largest muscle groups over a shorter range of motion. It is normal for your deadlift to exceed your squat, which in turn exceeds your bench.