Deadlift Calculator — 1RM (Max)

Use the Deadlift Calculator

Our deadlift max calculator estimates your 1RM from a clean set. It doubles as a deadlift 1RM calculator to build working sets and plate math in kg or lb.

How to Use Deadlift Calculator — 1RM (Max)

1. Step 1: Choose Units

   Select kilograms (kg) or pounds (lb) to match your bar and plates.

2. Step 2: Enter Weight & Reps

   Type the heaviest clean set you pulled and the number of strict reps.

3. Step 3: Add RPE (optional)

   If you track RPE, pick it to refine the estimate from your set.

4. Step 4: Review 1RM

   See your estimated one‑rep max (1RM) from several formulas.

5. Step 5: Plan Working Sets

   Use the table for %1RM targets and the backoff suggestions.

6. Step 6: Check Plate Math

   Set bar weight to see plate pairs per side for each target.

Key Features

• Deadlift‑specific 1RM estimation (Epley/Brzycki/Lombardi)
• Smart working‑set table with rounding
• Top‑set backoff suggestions (−5%/−10%/−15%)
• Plate math per side (kg/lb) with bar weight
• Mobile‑first inputs and large touch targets

Understanding Results

Formulas used

We estimate your deadlift one‑rep max (1RM) using several well‑known rep‑to‑max equations. Each predicts 1RM from a submaximal set where you lifted weight for reps with solid technique. Different equations fit different rep ranges; showing several methods keeps the estimate balanced.

• Epley: 1RM = weight × (1 + reps ÷ 30)
• Brzycki: 1RM = weight × 36 ÷ (37 − reps) (often best ≤10–12 reps)
• Lombardi: 1RM = weight × reps^0.10
• O’Conner: 1RM = weight × (1 + 0.025 × reps)
• Wathan (alt): 1RM = weight × (100 ÷ (48.8 + 53.8 × e^{−0.075×reps}))

If you add RPE, we apply a light reps‑in‑reserve (RIR) adjustment to reflect how close the set was to failure. That helps align estimates from singles @9, triples @8, or sets of 5 @7 with what you can likely lift for one clean rep.

How to read your numbers

Use your 1RM to plan training percentages. Typical deadlift work falls between 65–85% of 1RM depending on volume. For example, 3×5 around 75%, 5×3 around 80–85%, or technique‑focused sets at 65–70%. Our backoff suggestions (−5%/−10%/−15% from your entered set) provide quick, practical follow‑ups after a heavy top set.

Assumptions & limitations

Grip choice (double‑overhand, mixed, hook), bar type (stiff vs. deadlift bar), stance (conventional vs. sumo), and fatigue history can shift results. Equations are best for controlled sets of ~3–8 reps; very high reps tend to over‑estimate. Treat the output as a guide—adjust loads if bar speed slows or form degrades.

This site provides educational tools—not medical or individualized training advice. If you are new to deadlifting, consider a qualified coach, learn bracing and hinge mechanics, and use appropriate safeties.

Complete Guide: Deadlift Calculator — 1RM (Max)

Use our deadlift calculator to estimate your one‑rep max (1RM), build accurate working sets, and see plate math in kg/lb. Includes RPE input. Fast on mobile.

The tool pairs a practical deadlift calculator with a guide for turning numbers into better sessions. You enter your best clean set (e.g., 405 lb × 5) and, optionally, the RPE you felt. We show a blended 1RM estimate from several methods, suggest %1RM targets for training, offer quick backoff ideas from your top set, and display plate math so you can load the bar fast and consistently.

Why use a deadlift calculator?

Most lifters train below an all‑out single. Good programs anchor work around a reasonably current estimate of your one‑rep max (1RM) so the weight on the bar stays challenging without wrecking recovery. A calculator helps you connect a real set you actually performed to a conservative 1RM, and then to working‑set weights that fit your plan.

The alternative is guessing or constantly maxing out. Guessing risks under‑loading for weeks; maxing risks missing lifts, form breakdown, and fatigue that bleeds into the rest of your training. The calculator splits the difference: it translates a hard but clean set into actionable weights and rep targets you can repeat and progress.

Doing this by hand is tedious—especially when you need to round to available plates or adjust for bar weight. The calculator handles that for you. If you also bench or squat, you can use the one‑rep max calculator for other lifts and compare trends across the big three. For bench‑specific planning, try the bench press calculator.

Numbers are not the whole story. Bar speed, bracing, hinge path, and your recovery status all matter. Use the output to set a target, then stay honest: if a set looks slower than planned, reduce the load slightly. Quality pulls beat sloppy numbers.

How the 1RM estimate works

We calculate a blended 1RM using several rep‑to‑max formulas. Each method converts a submax set to an estimated all‑out single. You’ll see Epley, Brzycki, Lombardi, O’Conner, and Wathan presented side‑by‑side along with a rounded, median‑based suggestion. Showing multiple methods smooths out quirks—some predict higher 1RM from high‑rep sets while others favor lower reps.

Why not pick one formula and call it a day? Different equations are based on slightly different datasets and assumptions. Epley is simple and robust over common rep ranges; Brzycki tends to be more conservative at higher reps; Wathan uses an exponential term that tracks well for some lifters. A blended view keeps you from overfitting your training to a single equation’s bias.

Formulas assume consistent technique and a set performed near the edge of your capability for the chosen reps. Use controlled reps (no jerky hitching), a stable back angle, and a consistent lockout. If you know a set was unusually easy or unusually grindy, adjust your expectations and the day’s plan accordingly.

We also round target weights to common plate steps (2.5 kg or 5 lb). Rounding makes the plan barbell‑friendly without drifting far from your intended percentage. If your gym has microplates, you can round more tightly and nudge progress when jumps start to feel large.

Using RPE to refine estimates

Rate of Perceived Exertion (RPE) captures how close a set was to failure by estimating reps in reserve (RIR). For example, RPE 9 is roughly one rep left; RPE 8 implies two reps left. When you select an RPE, the calculator applies a small RIR adjustment to the estimate based on your reported effort. This is especially helpful for top singles @8–9 and submax sets in the 3–6 rep range.

Not sure how to rate RPE? Film your set from the side, watch the bar path and speed, and ask: “Could I have done one more rep without form breaking down?” If yes, you were likely at RPE 9 (≈1 RIR). If you had two in the tank, RPE 8 (≈2 RIR). With experience your rating will stabilize, and the calculator’s RPE‑adjusted estimate will align closely with training reality.

RPE is a skill. It improves with practice and video review. If your reported RPEs are inconsistent week‑to‑week, lean on the blended formulas first and treat RPE as a nudge rather than gospel. You can also compare your deadlift trend with other measures like your training energy burn or your recovery markers to spot patterns.

Remember that strong pulls often look smooth. If your “@8” single truly crawls off the floor, consider rating it higher and using a slightly larger backoff to keep technique crisp.

Planning working sets & backoffs

Your working weight depends on the goal of the day. Strength‑oriented deadlift sessions commonly live between 70–85% of 1RM. The calculator lists a small table of %1RM targets with rep suggestions, plus a few popular schemes like 3×5, 5×3, and 5×2. Use these as starting points and adjust for bar speed, form, and recovery.

Template ideas: (1) Top single @8–9 + backoffs — hit a smooth single, then 3–4 sets at −10–15% for controlled triples or fives. (2) Volume day — 3–5 sets of 3–6 reps at 70–80% focused on speed and tight positions. (3) Technique day — lighter pulls (65–70%) with pauses 1–2 inches off the floor or at the knee to practice patience and balance.

After a top set, quick backoffs are practical: we show −5%, −10%, and −15% of the weight you entered for that set, with rep ranges that suit those intensities. For example, if your best set today was 180 kg × 3 @9, your backoffs might land around 171 kg (−5%), 162 kg (−10%), and 153 kg (−15%) for 2–6 tidy reps depending on how you feel. If bar speed is sluggish, pick the larger drop and focus on clean positions.

If you prefer percentage‑based progression blocks, you can re‑anchor after every 3–6 weeks. For block transitions or meet prep, test a conservative single and update your numbers. If you also track body composition, use the body fat percentage calculator to understand changes in leverages and recovery that might affect your pulling.

Plate math tips (kg/lb)

Deadlift days often involve bigger jumps and fewer sets than bench or squat. Efficient loading saves time and keeps focus. The calculator’s plate math shows pairs per side for your unit system and bar weight. If you train in multiple gyms, set bar weight appropriately (20 kg, 15 kg, or 45 lb are common). Some gyms use 10 kg/25 lb training bars—update the input if your bar is lighter.

When training with a partner, read the same table. Load, lift, unload, and move on—no debating which plates go on next. If you have calibrated plates and microplates, you can round more precisely; if you only have bumper plates, accept larger jumps and adjust sets or reps to keep the same stimulus.

If a target is below the bar weight, we show a dash—either raise the goal weight or pick a different scheme. For non‑standard plate sets (e.g., 1 kg, 3 kg, 1 lb), round to the nearest option the gym actually has and stay consistent week‑to‑week.

Stance, grip, and bar speed

Conventional vs. sumo: Choose the stance that lets you keep a neutral spine, push the floor away, and lock out cleanly. Both can be trained productively. Your hip anatomy and mobility will influence which feels stronger. The calculator’s estimates apply either way—just keep technique consistent when comparing week to week.

Foot and hip setup: In conventional, think mid‑foot under the bar, shins close after you wedge, and hips high enough to keep the back flat but not so high that it turns into a stiff‑leg pull. In sumo, take a stance that lets your knees track over toes without collapsing, and keep your chest up as you push the floor apart.

Grip: Double‑overhand builds hand strength but becomes limiting first. Mixed grip helps hold heavy singles; hook grip is another option if your thumbs tolerate it. If grip limits you early, practice holds and add straps for some volume so back and hip strength can keep climbing.

Bar speed: Track how fast the bar leaves the floor and passes the knee. A single that rockets up is probably below 90–92% of true 1RM; a grinding single may be 96–100%. Logging a short note about speed helps you pick the right backoff and trend accurately over time.

Warm‑up ladders that make sense

Good deadlift warm‑ups are short and predictable. Start with the empty bar or 60 kg/135 lb for a few sets, then make steps of ~10–15% until you reach your first work set. Example for a day targeting ~180 kg work: 60×5, 100×3, 130×2, 150×1, 165×1, then into 175–185×work. Keep warm‑ups snappy so you don’t accumulate fatigue before the main sets.

Example for a lighter session (125–140 kg work): 60×5, 80×3, 100×2, 115×1, then 125–135×work. If you prefer reps during warm‑up for rhythm, do 2–3 clean reps on earlier rungs, but switch to singles as you approach 80–85% to preserve freshness.

If you pull infrequently or have a long layoff, add one extra ramp (a small step) and extend your rest by 30–60 seconds between warm‑ups. If you plan to test a single, stop a touch early at each ramp, then make your top single smooth—think @8–9—not a grinder. You can convert that single to a 1RM in the calculator or the general 1RM tool.

Progression, deloads, and testing

Pulling responds to effort and patience. Many lifters progress well with weekly volume between 8–20 hard reps, spread across 2–4 sets on a deadlift day plus some hinge accessories. Bump load modestly when all sets are crisp; hold steady or reduce when technique slips or life stress spikes. Every 4–8 weeks, plan a lighter week (reps or load down) to manage fatigue.

Common block structure: 3–5 weeks of incremental loading, then a deload week where you keep frequency but drop volume and intensity. If you enjoy autoregulation, use a top single @8–9 each week and let backoffs float within a band (e.g., −10–15%) based on bar speed. The calculator’s backoff suggestions make that easy to apply consistently.

If you hit a plateau, look at recovery and assistance work. Rows, RDLs, and pauses off the floor can target sticking points. If bodyweight is dropping quickly, strength may stall—use the maintenance calorie calculator and calorie calculator to check that you are fueling training. When you’re ready to test again, pick a day you slept well, warm up logically, and stop the single just before it turns into a grind.

If you also track macros or protein, the protein calculator can help set a daily target that supports recovery. Trend your deadlift alongside bodyweight and body composition to interpret changes well.

Nutrition that supports pulling

Deadlift performance improves when you arrive fueled and hydrated. Aim for a mixed pre‑workout meal 1–3 hours beforehand and a simple carb plus protein within a couple of hours after. Adequate daily calories and protein support muscular and neural recovery between sessions.

Hydration matters for grip and back stiffness. Many lifters feel better with 300–600 ml of water and a pinch of electrolytes in the hour before training, especially in warm climates. If your hands slip, chalk first; if that’s not available, dry them thoroughly and consider liquid chalk where permitted.

If you’re cutting, consider slower progress or block‑focused goals. Use the calorie deficit calculator to plan a steady rate of loss that doesn’t crush your training. If you’re gaining, aim for moderate surplus and watch form closely as loads climb.

Recovery basics—sleep, steps, and stress—still rule. Track these alongside your pulling so your plan fits your real life.

Helpful tools & links

• Deadlift Calculator — you’re using it now; try RPE and plate math in kg/lb.
• One‑Rep Max Calculator — estimate 1RM for any lift and compare.
• Bench Press Calculator — plan pressing days and warm‑ups.
• Body Fat Percentage Calculator — track composition trends that affect leverages.
• Maintenance Calorie Calculator — set intake that supports training.
• Protein Calculator — pick a daily protein target for recovery.
• Calories Burned Calculator — estimate session energy use when planning nutrition.

This guide focuses on practical training tools. It does not provide medical advice. If you’re new to resistance training, consider learning with a coach and use equipment appropriate for your experience.

Frequently Asked Questions