6'0" and 215 lbs: Exact BMI (29.2), TDEE & Daily Macro Breakdown
At 6 feet 0 inches and 215 pounds (97.5 kg), your Body Mass Index is 29.2. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
3,074
kcal / day2,574
-500 kcal deficit29.2
Overweight154–188
lbs for 6'0"Optimal High-Protein Macro Split (2,574 kcal Cut)
Preserves Lean Muscle MassDaily Protein
194g
776 kcal
Net Carbs
288g
1152 kcal
Dietary Fats
72g
648 kcal
Reach 200 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 2,574 kcal/day + 194g protein at 6'0", 215 lbs.
Hit Your 194g 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 215 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
108 lbs
0.5x BW
Novice
161 lbs
0.75x BW
Intermediate
226 lbs
1.05x BW
Advanced
301 lbs
1.4x BW
Elite
376 lbs
1.75x BW
Programmatic SEO Landing Pages (Height × Weight Matrix)
Each link below is a pre-rendered, indexable landing page targeting high-volume long-tail searches:
Built by Chris Izworski · Fast client-side reference calculators and lookup utilities. Explore more decision tools at the Tools hub.
© 2026 Chris Izworski