5'5" and 145 lbs: Exact BMI (24.1), TDEE & Daily Macro Breakdown
At 5 feet 5 inches and 145 pounds (65.8 kg), your Body Mass Index is 24.1. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
2,410
kcal / day1,910
-500 kcal deficit24.1
Normal Weight122–149
lbs for 5'5"Optimal High-Protein Macro Split (1,910 kcal Cut)
Preserves Lean Muscle MassDaily Protein
131g
524 kcal
Net Carbs
227g
908 kcal
Dietary Fats
53g
477 kcal
Reach 130 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 1,910 kcal/day + 131g protein at 5'5", 145 lbs.
Hit Your 131g 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 145 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
73 lbs
0.5x BW
Novice
109 lbs
0.75x BW
Intermediate
152 lbs
1.05x BW
Advanced
203 lbs
1.4x BW
Elite
254 lbs
1.75x BW
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