5'4" and 150 lbs: Exact BMI (25.7), TDEE & Daily Macro Breakdown
At 5 feet 4 inches and 150 pounds (68.0 kg), your Body Mass Index is 25.7. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
2,420
kcal / day1,920
-500 kcal deficit25.7
Overweight117–144
lbs for 5'4"Optimal High-Protein Macro Split (1,920 kcal Cut)
Preserves Lean Muscle MassDaily Protein
135g
540 kcal
Net Carbs
226g
904 kcal
Dietary Fats
53g
477 kcal
Reach 135 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 1,920 kcal/day + 135g protein at 5'4", 150 lbs.
Hit Your 135g Daily Protein Target Easily (6 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 150 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
75 lbs
0.5x BW
Novice
113 lbs
0.75x BW
Intermediate
158 lbs
1.05x BW
Advanced
210 lbs
1.4x BW
Elite
263 lbs
1.75x BW
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