5'7" and 165 lbs: Exact BMI (25.8), TDEE & Daily Macro Breakdown
At 5 feet 7 inches and 165 pounds (74.8 kg), your Body Mass Index is 25.8. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
2,599
kcal / day2,099
-500 kcal deficit25.8
Overweight131–160
lbs for 5'7"Optimal High-Protein Macro Split (2,099 kcal Cut)
Preserves Lean Muscle MassDaily Protein
149g
596 kcal
Net Carbs
245g
980 kcal
Dietary Fats
58g
522 kcal
Reach 150 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 2,099 kcal/day + 149g protein at 5'7", 165 lbs.
Hit Your 149g 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 165 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
83 lbs
0.5x BW
Novice
124 lbs
0.75x BW
Intermediate
173 lbs
1.05x BW
Advanced
231 lbs
1.4x BW
Elite
289 lbs
1.75x BW
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