6'0" and 195 lbs: Exact BMI (26.4), TDEE & Daily Macro Breakdown
At 6 feet 0 inches and 195 pounds (88.5 kg), your Body Mass Index is 26.4. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
2,933
kcal / day2,433
-500 kcal deficit26.4
Overweight154–188
lbs for 6'0"Optimal High-Protein Macro Split (2,433 kcal Cut)
Preserves Lean Muscle MassDaily Protein
176g
704 kcal
Net Carbs
279g
1116 kcal
Dietary Fats
68g
612 kcal
Reach 180 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 2,433 kcal/day + 176g protein at 6'0", 195 lbs.
Hit Your 176g Daily Protein Target Easily (8 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 195 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
98 lbs
0.5x BW
Novice
146 lbs
0.75x BW
Intermediate
205 lbs
1.05x BW
Advanced
273 lbs
1.4x BW
Elite
341 lbs
1.75x BW
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