One Rep Max
Deadlift 1RM Calculator
Find your estimated deadlift one rep max. Enter the weight you pulled and the number of reps to get results from both the Epley and Brzycki formulas, plus training percentages for your programme.
How the deadlift 1RM calculator works
This calculator estimates your one rep max using two widely-used formulas. You enter the weight you lifted and the number of reps you completed, and the calculator works backwards to predict the heaviest single rep you could perform.
The Epley Formula
Developed by Boyd Epley, this is one of the most commonly used 1RM prediction equations. Tends to produce slightly higher estimates at higher rep ranges (above 10 reps).
1RM = weight × (1 + reps ÷ 30)The Brzycki Formula
Created by Matt Brzycki, this formula is slightly more conservative and is often preferred for lower rep ranges. Becomes invalid at 37 or more reps.
1RM = weight × (36 ÷ (37 − reps))Which formula is more accurate?
Neither is universally better. For rep ranges of 1–6 both produce very similar results. Above 10 reps, Epley tends to overestimate slightly. This calculator shows both so you can compare.
Using the percentage table
The training percentage table shows what weight to use for different intensities based on your estimated 1RM. Most strength programmes prescribe working sets between 70–85% of 1RM, while hypertrophy work typically falls in the 60–75% range.
Frequently asked questions
What is a good deadlift 1RM?
For men, 2x bodyweight is a solid intermediate level. Advanced lifters pull 2.5–3x bodyweight. For women, 1.5x bodyweight is intermediate and 2x bodyweight is advanced.
Conventional vs sumo deadlift — which gives a higher 1RM?
It depends on your build and proportions. Longer torsos often suit sumo, while longer arms favour conventional. Neither style is inherently stronger. Use the same stance consistently when tracking progress.
How accurate is a deadlift 1RM calculator?
Deadlift 1RM estimates tend to be quite accurate because the lift has less technical variability than the bench press or squat. Rep ranges of 3–6 give the best estimates.
Should I use straps when testing my deadlift max?
For training purposes, use whatever grip lets you complete the reps safely. Mixed grip or straps are fine for estimating your 1RM. Grip should not be the limiting factor in assessing your pulling strength.
How often should I deadlift heavy?
Most programmes include heavy deadlifts once per week. Retesting your max estimate every 6–12 weeks is sufficient for most lifters. More frequent maxing increases injury risk and central nervous system fatigue.