Deadlift 1RM Calculator
Estimate your deadlift one-rep max from a normal working set instead of testing a true max off the floor. Enter your weight and reps below for an instant estimate, plus the training percentages you need to program pulls without guessing.
| % of 1RM | Weight | Typical Reps |
|---|---|---|
| 100% | 114.5 kg | 1 rep (your max) |
| 95% | 109 kg | 2 reps |
| 90% | 103 kg | 3-4 reps |
| 85% | 97.5 kg | 5-6 reps |
| 80% | 91.5 kg | 7-8 reps |
| 75% | 86 kg | 9-10 reps |
| 70% | 80 kg | 10-12 reps |
| 65% | 74.5 kg | 12-14 reps |
| 60% | 69 kg | 15+ reps |
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Track your deadlift 1RM automatically
Log your working sets in 1RM.fit and your estimated deadlift 1RM updates itself — no manual math, ever.
What Is a Deadlift 1RM?
Your deadlift one-rep max (1RM) is the heaviest weight you can pull off the floor for a single complete rep with a locked-out hip and knee. It's the number that anchors most powerlifting and strength programs, since the deadlift is usually the lift with the highest absolute weight on the bar.
Deadlifts are unique among the big lifts in that a missed rep usually just means the bar doesn't move — there's no bailing under a falling barbell the way there is with squat or bench. That makes deadlift maxing somewhat safer, but it still taxes your lower back and grip heavily, and repeated true maxes add up fast in recovery cost.
For everyday training, the smarter move is to estimate your 1RM from a working set of 1-12 reps using a proven rep-max formula. That's what this calculator handles automatically, so you get a usable number without pulling a true max every few weeks.
How the Deadlift 1RM Formulas Work
This calculator runs your deadlift weight and reps through two of the most widely used rep-max formulas, then averages them into one estimate.
Epley formula: 1RM = weight × (1 + reps ÷ 30). Epley is the formula most gym calculators default to, and it tends to run a bit higher, particularly at higher rep counts.
Brzycki formula: 1RM = weight × (36 ÷ (37 - reps)). Brzycki is usually considered more precise in the 3-10 rep range where most deadlift training sets fall.
Deadlift 1RM estimates from either formula tend to run higher relative to a true tested max than they do for squat or bench, because grip and lower-back fatigue accumulate faster across reps on a pull than the formulas account for. Treat the estimate as a solid planning number, not a guarantee — this calculator averages both formulas and caps reps at 12 to keep the estimate as realistic as possible.
Why Estimating Your Deadlift Beats Maxing Out Every Week
- It spares your lower back. Repeated true max pulls load the spine more than almost any other exercise. Estimating from a working set gets you the same programming number without stacking that fatigue week after week.
- It's more repeatable. Deadlift performance depends heavily on grip, warm-up, and even how much you ate that day. A rep-max estimate from your normal training weight is a far steadier number than a one-off max attempt.
- It drives better programming. Deadlift percentages in programs like 5/3/1 or conjugate-style training only work if your 1RM input is accurate. An estimate from real working sets keeps those percentages honest.
- It protects your grip and CNS. A true max pull can leave your hands and central nervous system wrecked for days. An estimate costs nothing beyond a normal top set, leaving you fresh for the volume work that actually builds pulling strength.
Deadlift Strength Standards (kg)
Use this table as a rough benchmark for where your estimated deadlift 1RM sits relative to other lifters. These are general reference ranges for an average adult bodyweight (roughly 80 kg for men, 65 kg for women) — grip strength, limb length, and pulling style (conventional vs. sumo) will shift your actual ratio.
| Level | Men (kg) | Women (kg) |
|---|---|---|
| Untrained | 60 kg | 30 kg |
| Novice | 100 kg | 55 kg |
| Intermediate | 140 kg | 80 kg |
| Advanced | 180 kg | 105 kg |
| Elite | 230 kg | 135 kg |
Figures are approximate reference standards for a conventional deadlift, not a substitute for bodyweight-adjusted strength calculators.
Deadlift 1RM Calculator FAQ
Does conventional vs sumo deadlift change my 1RM estimate?
Yes. Most lifters pull more weight sumo than conventional because the shorter range of motion and more upright torso reduce the mechanical disadvantage. Since the two stances aren't directly comparable, use the same stance consistently when tracking your estimated 1RM over time.
Why do 1RM formulas tend to overestimate deadlift max more than other lifts?
Grip fatigue and lower-back strain build up faster across multiple deadlift reps than the Epley and Brzycki formulas assume, since both were built primarily from data on presses and squats. Practically, that means your true tested deadlift max may land a bit below what the formula predicts, especially past 8-10 reps — treat higher-rep estimates as a ceiling, not a guarantee.
Does grip affect how accurate my deadlift estimate is?
Substantially. If your working set ends because your grip gave out rather than your legs and back, the rep count doesn't reflect your true strength limit, and the resulting 1RM estimate will read low. Using straps or a mixed/hook grip on your working sets gives a more accurate strength-based estimate.
What's a good deadlift 1RM for my bodyweight?
As a rough guide, a novice male lifter can usually pull around 1.25x bodyweight, an intermediate lifter 1.5-1.75x bodyweight, and an advanced lifter 2.25x bodyweight or more. See the strength standards table above for a fuller breakdown by training age.
Stop Estimating by Hand
1RM.fit calculates your deadlift, squat, bench, and OHP 1RM automatically from every set you log. Free to start.