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Deadlift Calculator

The deadlift is one of the most effective measures of total body strength. Knowing your estimated one-rep max (1RM) allows you to program training loads with precision — whether you are peaking for a meet, running a percentage-based strength cycle, or simply tracking progress over time. Rather than attempting a true max pull, which carries a higher injury risk, you can accurately estimate your 1RM from a heavier working set using the well-validated Epley and Brzycki formulas.

Quick Answer

Your deadlift 1RM is estimated from a submaximal set. Epley: 1RM = weight × (1 + reps ÷ 30). Brzycki: 1RM = weight × (36 ÷ (37 − reps)). Average both for a reliable estimate.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter the weight you lifted and the reps completed to estimate your deadlift 1RM.

How the Formula Works

  1. Load a weight you can lift for 2 to 10 reps with solid form and near-maximal effort. Record the weight used and the number of reps completed.

    weight = load lifted, reps = repetitions completed

  2. Apply the Epley formula: multiply the weight by the quantity one plus reps divided by 30.

    1RM (Epley) = weight × (1 + reps ÷ 30)

  3. Apply the Brzycki formula: multiply the weight by 36 divided by the quantity 37 minus reps.

    1RM (Brzycki) = weight × (36 ÷ (37 − reps))

  4. Average the two estimates for a balanced prediction. Both formulas converge closely for sets of 3 to 6 reps.

    Average 1RM = (Epley + Brzycki) ÷ 2

  5. Use the resulting percentage chart to assign training loads. For maximal strength, pull 85–95% of 1RM for 1–3 reps. For volume work, use 65–80% for 4–8 reps.

    Training load = average 1RM × target percentage

Methodology & Sources

Reviewed and updated April 5, 2026 · Prepared by GetHealthyCalculators Editorial Team

This calculator applies the Epley (1985) and Brzycki (1993) one-rep max prediction formulas. Both are validated against direct 1RM testing across a broad range of lifters and are among the most widely used models in strength and conditioning research. The training load percentages follow the standard Prilepin-influenced percentage framework used in competitive powerlifting and general strength programming.

References

Limitations

  • Formula accuracy is highest when the rep count used is between 2 and 10. Sets above 10 reps produce progressively less reliable 1RM estimates.
  • Both formulas assume the set was performed to or very near muscular failure. Stopping several reps short will underestimate your true 1RM.
  • Deadlift performance is highly sensitive to fatigue, sleep, nutrition, and neural readiness. Your estimated 1RM on any given day may differ from peak capability.
  • The formulas do not differentiate between conventional, sumo, trap bar, or Romanian deadlift variations. Results should be treated as variation-specific.
  • Individual differences in muscle fiber type distribution, leverages, and training experience mean estimates will be more accurate for some lifters than others.

Frequently Asked Questions

How accurate is the deadlift 1RM estimate?
Research shows that the Epley and Brzycki formulas typically predict actual 1RM within 5–10% when the test set uses 2 to 6 reps with near-maximal effort and proper technique. Accuracy decreases for higher rep sets (8+) and for lifters who are highly trained, as neurological adaptations can cause the true max to exceed formula predictions.
Should I use my conventional or sumo deadlift for this calculator?
Use whichever style you actually train and test. Because the formula is unit-agnostic and purely mathematical, the style does not affect the calculation — it only affects the input weight and reps you enter. Track each variation separately if you train both.
What rep range gives the most accurate 1RM estimate?
Sets of 3 to 6 reps with a weight near your limit produce the most accurate estimates. Both the Epley and Brzycki formulas diverge more as rep counts increase. For the deadlift specifically, a crisp triple or heavy set of five is ideal for estimation purposes.
How often should I retest and update my 1RM estimate?
Recalculate every 4 to 8 weeks, or at the end of a training block. Strength can accumulate quickly, and using an outdated 1RM causes training loads to be under-prescribed. If you complete a rep PR — more reps with the same weight, or the same reps with more weight — run a new estimate immediately.
What percentage of my 1RM should I use for deadlift training?
For maximal strength and competition peaking, use 87–95% for 1–3 reps. For strength-focused hypertrophy, 70–85% for 4–8 reps works well. For technique practice and volume work, 60–70% allows high quality repetitions without excessive fatigue. The training load table in your results maps these percentages to specific working weights.
Is the deadlift 1RM calculator safe to use for beginners?
The calculator itself is safe to use, but beginners should prioritize technique mastery before performing near-maximal sets. Attempting heavy estimation sets too early increases injury risk. A coach or experienced training partner can help you identify when your form is consistent enough for heavier lifting.
Can I use this calculator for the Romanian deadlift or hex bar deadlift?
Yes, the formula works for any deadlift variation or barbell movement. Enter the weight and reps for the specific variation you want to estimate. Keep in mind that 1RM values will differ between variations — conventional deadlift estimates should not be applied directly to sumo or RDL programming.

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