Powerlifting Total Calculator

Calculate your SBD total and Wilks score

Your Lifts

Unit
Sex (for Wilks)

Your best squat 1RM or competition attempt

Required for Wilks score

Results

Enter your squat, bench, and deadlift

This is what your result will look like

The powerlifting total is the sum of your three best successful attempts in the squat, bench press, and deadlift — the three lifts contested in a powerlifting competition under federations like the IPF (International Powerlifting Federation). Your SBD total is the definitive measure of your strength as a powerlifter.

Because raw total alone favours heavier lifters, the Wilks score normalises your total relative to bodyweight using a polynomial formula. A Wilks score of 300 means the same level of relative strength whether you weigh 60 kg or 120 kg — making it the standard method for comparing lifters across weight classes and genders. The formula used here is the 2020 IPF update.

Whether you are preparing for your first meet or tracking progress between competitions, this calculator gives you an instant read on your total and where you stand relative to lifting classifications. Use it alongside your 1RM calculator to project totals from training maxes.

Formula
S + B + D
Wilks Elite
500+
Wilks Advanced
400–499
Wilks Intermediate
300–399
Governing body
IPF
Wilks version
2020 IPF
Formula:Total = Squat + Bench Press + Deadlift | Wilks = (600 ÷ polynomial(BW)) × Total
1
Unit: Choose kg or lbs — all results display in your selected unit.
2
Sex: Male and female use separate Wilks polynomial coefficients.
3
Squat / Bench / Deadlift: Enter your 1RM or best competition attempts for each lift.
4
Bodyweight: Required to calculate your Wilks score — use your competition weigh-in weight.

Wilks Score Classifications

  • 500+: Elite — competitive national/international level
  • 400–499: Advanced — strong competitive club lifter
  • 300–399: Intermediate — consistent, structured training
  • 200–299: Novice — 1–2 years of focused lifting
  • Below 200: Beginner — just getting started
Source: IPF Technical Rules (2020); Wilks Formula 2020 update; NSCA Essentials of Strength Training and Conditioning (4th ed.)

Competition federations judge on the combined total rather than any single lift because it rewards balanced strength development across all three movement patterns — squat, bench, and deadlift each stress the body differently, and a lifter with a huge deadlift but a weak bench has a real, identifiable imbalance that the total exposes, even if their single best lift looks impressive in isolation.

Weight class strategy is a real part of competitive powerlifting: some lifters deliberately cut weight in the days before a meet to compete in a lower class, betting that the leverage change and Wilks/GL points adjustment will outweigh the strength lost from a rapid, short-term cut. This is precisely why scoring systems like Wilks and IPF GL Points exist — to let judges and lifters compare relative strength fairly across very different bodyweights despite this kind of strategic weight manipulation.

Training for a total-focused sport differs meaningfully from bodybuilding-focused training: powerlifting programming prioritises the specific technique and neural efficiency of the three competition lifts over general muscle growth, which is why a powerlifter and a bodybuilder of similar experience level can have very different physiques despite comparable strength in the big three lifts.

For a male beginner (80 kg bodyweight), a total of 300–350 kg represents solid early progress — a Wilks score of 150–200 is typical after 6–12 months of consistent training. Female beginners typically see totals around 180–220 kg at 65 kg bodyweight. Focus on technique and adding small amounts to each lift weekly rather than chasing a target total.

Missing a calculator or dimension guide you'd find useful?Suggest a tool →