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Big Three Total Calculator

Enter your best squat, bench and deadlift to find your powerlifting total.

Result

520.0 kg
220.0 kg
173.3 kg

How it is calculated

The total is a plain sum: total = squat + bench + deadlift, with every lift in kilograms. Two extra figures are shown: the heaviest of the three lifts, max(squat, bench, deadlift), and the average lift, total ÷ 3. All results are rounded to one decimal place, so plate-sized values such as 182.5 are kept. Negative numbers are rejected, and all three fields must be filled in. A lift of 0 is accepted and simply adds nothing, but in a meet a missed lift would leave you with no official total. The tool does not adjust for bodyweight, sex or age, so it does not give a Wilks or DOTS score.

Worked example

Squat 180 kg, bench press 120 kg, deadlift 220 kg. Total: 180 + 120 + 220 = 520.0 kg. The heaviest lift is the deadlift at 220.0 kg. The average lift is 520 ÷ 3 = 173.3 kg (173.33 rounded to one decimal). The squat is about 35% of the total, the bench about 23% and the deadlift about 42%, which shows where the total is carried.

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Common mistakes

  • Entering pounds. The tool labels results in kilograms, so a 405 lb squat typed as 405 is read as 405 kg; convert to kg first (about 183.7 kg).
  • Using rep-max estimates or gym lifts that would not pass competition standards, such as a bounced bench or a squat above parallel, then comparing with a meet total.
  • Adding the best lift from different training cycles. A total is meant to come from one session or meet, not the sum of your all-time bests.
  • Reading the total as a ranking in itself. It ignores bodyweight, so a 520 kg total means different things at 66 kg and at 120 kg.
  • Taking the average lift as a useful goal. It is only the total divided by three and says nothing about which lift is lagging.

About this calculator

The big three — squat, bench press, and deadlift — are powerlifting's three competition lifts, and their sum is a lifter's total, the single number used to rank competitors within a weight class and to feed formulas like Wilks or DOTS for comparing lifters across different bodyweights.

Coaches and lifters track total progress across a training cycle to judge whether a program is working, and meet directors use it to seed flights and award placings on competition day. This calculator is used by competitive and recreational powerlifters, strength coaches, and gym-goers benchmarking their overall strength against a single number.

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Comments (1)

  • Editorial team

    The inputs are labelled in kilograms, so enter pounds only if you are happy to read the output as pounds as well; the numbers do not convert. With 180, 120 and 220 the tool shows a total of 520.0 kg, a heaviest lift of 220.0 kg and an average of 173.3 kg. For comparing lifters of different sizes you need a bodyweight formula. Which lift is currently holding back your total?

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