Deadlift Max Calculator
This calculator estimates your one rep max deadlift from a set you have completed and builds training percentages and a four-week plan from it. Enter the weight and the number of clean reps you performed.
The deadlift responds best to low-rep estimates in the 2 to 5 rep range, because grip and lower-back fatigue make high-rep sets unreliable for projecting a max. Note that touch-and-go reps, where the bar bounces off the floor, inflate your rep count relative to dead-stop reps that reset between each pull.
How the estimate is calculated
The calculator averages the Epley, Brzycki, and Lombardi formulas to project your deadlift max from the weight and reps you enter. Averaging the three reduces the error of relying on any single equation.
Deadlift standards are commonly expressed as a bodyweight multiple for adult men: roughly 1x bodyweight is untrained, 1.25x is novice, 1.5x is intermediate, 2x is advanced, and 2.5x is elite. A 200 lb man pulling 300 lb therefore sits at an intermediate level.
Frequently asked questions
What is a good deadlift for my bodyweight?
For adult men, pulling 1.5x bodyweight is a solid intermediate standard, 2x is advanced, and 2.5x is elite. Because the deadlift favors longer limbs and a strong back, individuals vary widely around these averages.
Do touch-and-go reps count for estimating my max?
They inflate the estimate compared with dead-stop reps. A touch-and-go rep uses the bounce off the floor to start the next pull, so you can complete more of them than strict reps that reset each time. Enter dead-stop reps for the most honest projection.
Why is my deadlift max estimate lower than expected?
Grip and lower-back fatigue accumulate quickly across a deadlift set, so a high-rep set understates your true single. Use a set of 2 to 5 reps, and make sure it was your legs and back, not your grip, that limited the set.
Is it safe to test a true 1RM deadlift?
It is reasonably safe for experienced lifters with sound technique, but the deadlift punishes a rounded back under load more than most lifts. An estimate from a heavy triple avoids that risk while still giving you a usable max, so test a true single only when you have a specific reason to.