Deadlift Calculator: Find Your Deadlift Max
Enter the weight and reps of any deadlift set. You get your estimated deadlift max (1RM), deadlift percentages, warm-ups and plates per side.
- Conventional, sumo or trap bar
- 7 formulas averaged
- lb and kg
Your deadlift max
0 lb
What’s my max deadlift? How the deadlift calculator works
This deadlift calculator estimates the most you could pull for one rep from a set you have already done. Enter the weight and reps, choose conventional, sumo or trap bar, and it averages seven published formulas. It is the same engine as our 1RM calculator, set up for the deadlift.
For example, 405 lb for 3 reps gives an estimated deadlift max of about 442.7 lb. In kilograms, 180 kg for 5 reps gives about 207.9 kg.
Best input for the deadlift: use a set of 5 reps or fewer. Higher-rep deadlifts get tiring for your grip and lower back before your legs give out, and they tend to give lower estimates.
Why do 1RM formulas often underestimate the deadlift?
In a study that tested seven common 1RM equations on college lifters, every equation underestimated the real deadlift max, even though the predictions moved in line with the real numbers (LeSuer and colleagues, 1997). The same equations did better on the bench press and squat.
What this means for you: if your estimate feels light, your true deadlift max may be a little higher. Use a heavy set of 1 to 5 reps as your input, and treat the top of the range under your result as possible, not promised. For a closer number from high-effort sets, some lifters use the RPE calculator.
Why use a deadlift calculator?
Heavy deadlift singles take a lot out of you. A deadlift calculator lets you estimate your max from a normal heavy set, so you can plan training without a draining max day. Enter a new set in the deadlift calculator every few weeks to track your progress.
Conventional vs sumo vs trap bar: which max is higher?
It depends on the lifter. The three styles train the same pattern but load your body in different ways.
- Conventional: feet about hip width, hands outside the legs. More work for the back and hamstrings. The most common style.
- Sumo: a wide stance with hands inside the legs. A more upright back and more work for the hips and quads. Some lifters pull more sumo, others pull more conventional.
- Trap bar (hex bar): you stand inside the bar and hold handles at your sides. The handles sit at your sides, so the load stays closer to your body, and many people find it easier to learn. Trap bars weigh different amounts, so check yours and use a custom bar weight for plate loading.
Do not convert one style into another. Pick the style in the deadlift calculator and enter a set of that style. That gives you a trap bar or sumo max you can actually train with.
What do the formulas say for a deadlift set?
Here is a 405 lb × 3 rep deadlift through all seven formulas:
| Formula | Estimated 1RM | vs average |
|---|---|---|
| Epley | 445.5 lb | +2.8 lb |
| Brzycki | 428.8 lb | −13.9 lb |
| Lander | 434.1 lb | −8.6 lb |
| Lombardi | 452 lb | +9.3 lb |
| Mayhew et al. | 461.7 lb | +19 lb |
| O’Conner et al. | 435.4 lb | −7.3 lb |
| Wathan | 441.4 lb | −1.3 lb |
| Average | 442.7 lb | – |
Notice how tight the range is at 3 reps. The formulas agree more when reps are low, which is one more reason to estimate your deadlift from a heavy set.
Whether you pull conventional, sumo or with a trap bar, the deadlift calculator uses the same seven formulas. Pick the style first so your deadlift max calculator result is labelled correctly.
Deadlift max chart: percentages of your 1RM
Use these percentages to plan deadlift training. Here is a chart for a 500 lb deadlift max:
| % of 1RM | Weight | Reps (approx.) | Often used for |
|---|---|---|---|
| 100% | 500 lb | 1 | Max strength |
| 95% | 475 lb | ~2 | Max strength |
| 90% | 450 lb | ~4 | Max strength |
| 85% | 425 lb | ~6 | Strength |
| 80% | 400 lb | ~8 | Strength |
| 75% | 375 lb | ~11 | Hypertrophy |
| 70% | 350 lb | ~14 | Hypertrophy |
| 65% | 325 lb | ~17 | Size + endurance |
| 60% | 300 lb | ~20 | Size + endurance |
| 55% | 275 lb | 20+ | Warm-up |
| 50% | 250 lb | 20+ | Warm-up |
And for a 200 kg deadlift max:
| % of 1RM | Weight | Reps (approx.) | Often used for |
|---|---|---|---|
| 100% | 200 kg | 1 | Max strength |
| 95% | 190 kg | ~2 | Max strength |
| 90% | 180 kg | ~4 | Max strength |
| 85% | 170 kg | ~6 | Strength |
| 80% | 160 kg | ~8 | Strength |
| 75% | 150 kg | ~11 | Hypertrophy |
| 70% | 140 kg | ~14 | Hypertrophy |
| 65% | 130 kg | ~17 | Size + endurance |
| 60% | 120 kg | ~20 | Size + endurance |
For a printable deadlift max chart and a lookup grid, see the one rep max chart.
Do grip, straps and a belt change my deadlift max?
- Grip: a double overhand grip often fails first on heavy pulls. A mixed grip (one palm up, one palm down) or a hook grip holds more. Powerlifting allows these grips.
- Straps: straps let you hold heavier weights than your grip alone. They are fine for training, but they are not allowed in powerlifting meets. If you want a meet-ready max, estimate it from strapless sets.
- Belt: many lifters feel more stable with a belt on heavy sets. Estimate from belted sets if you pull belted, and beltless if you do not.
How should I warm up for a heavy deadlift?
Deadlifts start from the floor, so the first warm-up sets use lighter plates or blocks to keep the bar at the normal height. With standard-size plates, 60 kg or 135 lb is a common first set. Here is an example ramp to a 180 kg top set:
| Set | Weight | Reps | Plates per side (kg) |
|---|---|---|---|
| Empty bar | 20 kg | 8-10 | bar only |
| 40% | 72.5 kg | 5 | 25 + 1.25 |
| 60% | 107.5 kg | 3 | 25 + 15 + 2.5 + 1.25 |
| 75% | 135 kg | 2 | 25 + 25 + 5 + 2.5 |
| 85% | 152.5 kg | 1 | 25 + 25 + 15 + 1.25 |
| 92% | 165 kg | 1 | 25 + 25 + 20 + 2.5 |
| Top set | 180 kg | as planned | 25 + 25 + 25 + 5 |
The warm-up calculator builds this for any weight.
How do I test a deadlift max safely?
- Warm up fully, then take singles at about 90% and 95% of your estimated max.
- Set up the same way every rep: bar over mid-foot, brace, then pull the slack out of the bar before it leaves the floor.
- Keep your back position. If your lower back rounds more than usual, stop the attempt.
- Rest 3 to 5 minutes between heavy singles.
- Know when to stop. One good max attempt is worth more than three grinders.
More detail in our guide on how to test your 1RM safely.
How can I raise my deadlift max?
- Pull heavy, but not too often. Many lifters deadlift heavy once a week and use lighter variations on other days.
- Keep reps low. Sets of 1 to 5 build strength and keep your form tight.
- Strengthen your grip. Heavy holds, farmer’s carries and double overhand warm-ups help your hands keep up with your legs and back.
- Use variations. Paused deadlifts, deficit pulls and Romanian deadlifts can fix weak spots.
- Progress slowly. Small, steady jumps beat big ones. See progressive overload.
What is the max deadlift ever lifted?
On 5 September 2026, Raul Flores of Mexico deadlifted 511 kg (1,127 lb) at the Giants Live World Deadlift Championship in Birmingham, UK. That beat the previous world record held by Hafþór Björnsson, according to Giants Live. Strongman records change often, so check the latest news if you need the current number.
Other lift calculators
Estimate your other big lifts with the bench press calculator and the squat PR calculator, then see your total on the Wilks calculator.
Frequently asked questions
How do I calculate my deadlift max?
Pull a weight for 1 to 5 good reps, then enter the weight and reps above. The deadlift calculator averages seven 1RM formulas. For example, 315 lb for 5 reps gives an estimated deadlift max of about 363.8 lb.
Why does my estimated deadlift seem low?
Research found that common 1RM equations all underestimated the deadlift. Fatigue in your grip and lower back during a long set can also cut your reps short. Use a set of 5 or fewer reps, and expect your true max may sit toward the top of the range shown.
Is there a trap bar deadlift max calculator?
Yes, this is it. Choose Trap bar, enter a trap bar set, and set a custom bar weight if you want plate loading, since trap bars vary. Do not convert a trap bar number into a straight bar max or the other way round.
Can I use a set with straps?
You can, but the result will be your strapped deadlift max. Straps are not allowed in powerlifting meets, so if you compete, estimate from sets done without straps.
How many reps are best for estimating a deadlift 1RM?
Use 1 to 5 reps. Low-rep sets give the closest estimates for the deadlift, and the formulas agree more closely with each other at low reps.
How often should I max out on deadlifts?
Rarely. Heavy deadlifts take a lot out of you. Most lifters only test a true deadlift max at the end of a training block or at a meet, and estimate it from heavy sets the rest of the time.
Sources
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213. Abstract
- National Strength and Conditioning Association. Training Load Chart. NSCA (PDF)
- Giants Live. Thor retains Open title as Flores pulls 511kg! 6 September 2026. Giants Live