5'9" and 175 lbs: Exact BMI (25.8), TDEE & Daily Macro Breakdown
At 5 feet 9 inches and 175 pounds (79.4 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
2,719
kcal / day2,219
-500 kcal deficit25.8
Overweight140–171
lbs for 5'9"Optimal High-Protein Macro Split (2,219 kcal Cut)
Preserves Lean Muscle MassDaily Protein
158g
632 kcal
Net Carbs
257g
1028 kcal
Dietary Fats
62g
558 kcal
Reach 160 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 2,219 kcal/day + 158g protein at 5'9", 175 lbs.
Hit Your 158g Daily Protein Target Easily (7 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 175 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
88 lbs
0.5x BW
Novice
131 lbs
0.75x BW
Intermediate
184 lbs
1.05x BW
Advanced
245 lbs
1.4x BW
Elite
306 lbs
1.75x BW
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