if i file a 1099R can i use the free turbo tax it is saying I need to get deluxe version?

Yes, if your only income is from a 1099-R, you can definitely use the TurboTax Online Free Edition.  

If you have other types of forms, you may need to upgrade depending on what they are.  Please go here for a comparison of the TurboTax Online Products and what forms are included with each (scroll down towards the bottom of the page): TurboTax Online Product Comparison 

Or did you have an early distribution on your Form 1099R, which would require the use of Form 5329 to figure a penalty, which is not in Free Edition?