163.3
kg
147
kg
2.04
x BW
204
111.5
163.3
kg
147
kg
2.04
x BW
204
111.5
The deadlift stands as the ultimate test of total-body strength, engaging the posterior chain from the calves through the glutes, hamstrings, spinal erectors, lats, traps, and grip musculature in a single powerful movement. As one of the three competition lifts in powerlifting and a foundational exercise in virtually every strength and conditioning program, the deadlift holds a unique position in the hierarchy of resistance training movements. No other exercise allows most individuals to lift as much absolute weight, making it the definitive measure of raw pulling power.
This Deadlift Calculator uses the Epley formula to estimate your one-repetition maximum from submaximal performance data. The Epley equation, expressed as 1RM = weight x (1 + reps / 30), has been validated across numerous studies and is particularly reliable for compound movements like the deadlift where technique remains relatively consistent across moderate rep ranges. By inputting the weight you lifted and the number of repetitions completed, you receive an accurate estimate of the maximum weight you could lift for a single repetition.
The calculator accommodates both conventional and sumo deadlift styles. While the overall muscle recruitment patterns differ between these two techniques, research has shown that both styles produce comparable total-body force output and engage similar total muscle mass. The conventional deadlift places greater demands on the lower back and hamstrings, while the sumo variation shifts emphasis to the hip adductors and quadriceps due to the wider stance. Most lifters find that they are slightly stronger in one style than the other, and the calculator treats both equally for 1RM prediction purposes.
Your bodyweight ratio is one of the most meaningful metrics in strength assessment. For male lifters, a 1.5x bodyweight deadlift represents a solid novice level, 2.0x bodyweight indicates intermediate strength, and 2.5x bodyweight places you among advanced lifters. Elite powerlifters regularly exceed 3.0x bodyweight, with some exceptional athletes pulling more than 4.0x in lighter weight classes. For female lifters, these benchmarks are typically about 75% of the male values, with 1.5x bodyweight representing advanced-level strength.
The strength level score provides a categorical assessment based on your bodyweight ratio, ranging from Level 1 (beginner, below 1.25x bodyweight) to Level 5 (elite, above 2.75x bodyweight). This scoring system is derived from population-wide strength standards compiled from powerlifting meet results and normative data across multiple decades of competition records.
Additionally, the calculator provides an approximate Wilks score based on the deadlift alone. The Wilks coefficient is the standard metric used in powerlifting to compare strength across different body weights, and while it is normally applied to the total of all three lifts, the single-lift Wilks can provide useful context for evaluating deadlift-specific performance relative to bodyweight.
For the most accurate results, perform your test set with proper form: a neutral spine, full lockout at the top, and controlled descent. Sets of 3-7 repetitions provide the most reliable 1RM estimates. Avoid bouncing reps off the floor (touch-and-go style), as this tends to inflate rep counts and can overestimate true 1RM. Reset between each repetition for the most accurate prediction of maximal single-effort strength.
Whether you pull conventional or sumo, for competition or general fitness, tracking your deadlift 1RM over time provides invaluable data for program evaluation and long-term strength development planning.
The Deadlift Calculator estimates your one-repetition maximum using the Epley formula:
$$1RM = w \times \left(1 + \frac{r}{30}\right)$$
The bodyweight ratio is calculated as:
$$\text{BW Ratio} = \frac{1RM}{\text{Bodyweight}}$$
The strength level is determined by bodyweight ratio thresholds: Level 1 (<1.25x), Level 2 (1.25-1.75x), Level 3 (1.75-2.25x), Level 4 (2.25-2.75x), Level 5 (>2.75x).
The approximate Wilks points are calculated using the male Wilks polynomial coefficient:
$$\text{Wilks} = \text{1RM} \times \frac{500}{a + bx + cx^2 + dx^3 + ex^4 + fx^5}$$
Where $$x$$ is bodyweight in kg and the polynomial coefficients are the official Wilks formula constants.
Strength Level 1 (below 1.25x BW) indicates a beginner who is still developing basic strength patterns. Level 2 (1.25-1.75x) represents novice strength typical of lifters with 6-12 months of training. Level 3 (1.75-2.25x) is intermediate, characteristic of lifters with 1-3 years of consistent training. Level 4 (2.25-2.75x) indicates advanced strength, typically requiring 3-5+ years of dedicated training. Level 5 (above 2.75x) is elite, representing the top percentile of the lifting population.
Inputs
Results
An 80 kg lifter pulling 140 kg for 5 reps has an estimated 1RM of 163.3 kg, a 2.04x bodyweight ratio placing them at intermediate Level 3.
Inputs
Results
A 90 kg lifter pulling 200 kg for 3 reps sumo-style has an estimated 1RM of 220 kg, approaching advanced Level 4 territory.
Neither style is inherently superior. Research by Escamilla et al. (2002) showed that both styles produce similar total force output. Conventional deadlifts place more stress on the lumbar spine and hamstrings, while sumo deadlifts favor the quadriceps and hip adductors. Choose the style that suits your body proportions and feels most natural.
The deadlift allows most lifters to move more weight because it has a shorter range of motion, does not require supporting the bar on the back, and leverages the powerful hip extension muscles more directly. The typical deadlift-to-squat ratio is approximately 1.2:1 for intermediate lifters.
The Wilks score shown is calculated for the deadlift only, not the full powerlifting total. A single-lift Wilks of 100-130 points is typical for intermediate lifters. For context, an elite-level full powerlifting total (3 lifts combined) produces Wilks scores of 400-500+.
True 1RM testing on the deadlift is very taxing on the central nervous system and requires extended recovery. Most programs recommend testing every 8-16 weeks. Using this calculator with submaximal sets allows you to track progress without the recovery cost of maximal attempts.
Yes, grip style significantly affects deadlift performance. Mixed grip (one overhand, one underhand) and hook grip both allow heavier loads than double overhand grip. Straps eliminate grip as a limiting factor entirely. For accurate 1RM prediction, use the same grip style consistently.
Beginners can expect to add 5-10 kg per month to their deadlift. Intermediate lifters progress at 2-5 kg per month, while advanced lifters may only add 5-10 kg per year. These rates assume consistent training, adequate nutrition, and sufficient recovery.
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