Deadlift · lb & kg
Deadlift 1RM calculator
Estimate your max pull from a working set — no need to grind out a risky single. Get deadlift percentages and the plates to load.
Estimated deadlift 1RM
318lb
Range across 7 formulas: 309–327 lb
Percent of 1RM
| % | Load | Reps | Use |
|---|---|---|---|
| 100% | 320 lb | 1 | Max attempt |
| 95% | 300 lb | 2 | Peaking, heavy singles |
| 90% | 285 lb | 3–4 | Max strength |
| 85% | 270 lb | 5–6 | Strength |
| 80% | 255 lb | 7–8 | Strength / hypertrophy |
| 75% | 240 lb | 9–10 | Hypertrophy |
| 70% | 220 lb | 11–12 | Hypertrophy |
| 65% | 205 lb | 13–15 | Volume, technique |
| 60% | 190 lb | 15–20 | Warm-up, endurance |
| 50% | 160 lb | 20+ | Warm-up |
Rep maxes
| Reps | Estimated max |
|---|---|
| 1RM | 320 lb |
| 2RM | 305 lb |
| 3RM | 295 lb |
| 4RM | 285 lb |
| 5RM | 275 lb |
| 6RM | 270 lb |
| 7RM | 260 lb |
| 8RM | 255 lb |
| 9RM | 245 lb |
| 10RM | 240 lb |
| 11RM | 230 lb |
| 12RM | 225 lb |
By formula
| Formula | 1RM |
|---|---|
| Epley | 321 lb |
| Brzycki | 309 lb |
| Lombardi | 323 lb |
| Lander | 313 lb |
| O'Conner | 309 lb |
| Mayhew | 327 lb |
| Wathen | 321 lb |
Headline number = average of all seven. How the formulas differ
Getting an accurate deadlift estimate
- Low reps work best. Use a set of 1–5 reps. Deadlift estimates from sets of 8 or more tend to overshoot.
- Reset each rep. Dead-stop reps (the bar settles on the floor) match a true single better than bouncing touch-and-go reps.
- Same grip and stance. Mixed grip, hook grip, straps, sumo or conventional — keep it the same as the max you want.
Deadlift training zones
The deadlift is the most fatiguing of the big three, so most programs keep it lower in volume: a few sets of 1–5 reps at 75–90% of 1RM, often once a week. Use the Percent of 1RM table to set those loads.
Pulling heavy safely
Brace before every rep, keep the bar close to your legs, and stop the set when your back position starts to change. A true max is not required to train the deadlift well — an estimate from a solid triple is usually enough. See how to test your 1RM safely if you do want to test.
Questions lifters ask
How do I calculate my deadlift max?
Enter the weight and reps from a heavy deadlift set. For 275 lb × 5 the calculator estimates a max of about 318 lb.
Why do deadlift estimates from high reps run high?
Grip and lower-back fatigue limit high-rep deadlifts differently from a single, and touch-and-go reps use the stretch from the floor. Sets of 1–5 dead-stop reps give the most realistic estimate.
Do straps change my deadlift max?
Straps take grip out of the equation, so a strapped set can overstate what you can pull with your hands alone. Enter sets done the same way as the max you want.
Is the estimate the same for sumo and conventional?
The math is the same, but your maxes may differ between stances. Calculate each from sets done in that stance.