5'4" and 135 lbs: Exact BMI (23.2), TDEE & Daily Macro Breakdown
At 5 feet 4 inches and 135 pounds (61.2 kg), your Body Mass Index is 23.2. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
2,315
kcal / day1,815
-500 kcal deficit23.2
Normal Weight117–144
lbs for 5'4"Optimal High-Protein Macro Split (1,815 kcal Cut)
Preserves Lean Muscle MassDaily Protein
122g
488 kcal
Net Carbs
219g
876 kcal
Dietary Fats
50g
450 kcal
Reach 120 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 1,815 kcal/day + 122g protein at 5'4", 135 lbs.
Hit Your 122g Daily Protein Target Easily (5 Scoops Equivalent)
Matched dynamically to user protein target (e.g. 165g/day) and calorie deficit goal.
High-Viewability Above-the-Fold Ad Unit (300×250 / 728×90)
Auto-refreshes every 30s on active calculator interaction
Strength Standards & 1-Rep Max Calculator (at 135 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
68 lbs
0.5x BW
Novice
101 lbs
0.75x BW
Intermediate
142 lbs
1.05x BW
Advanced
189 lbs
1.4x BW
Elite
236 lbs
1.75x BW
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