6'2" and 210 lbs: Exact BMI (27.0), TDEE & Daily Macro Breakdown
At 6 feet 2 inches and 210 pounds (95.3 kg), your Body Mass Index is 27.0. Adjust your activity level and goal weight below to see your exact daily calorie deficit and protein requirements.
Body Stats & TDEE Inputs
3,088
kcal / day2,588
-500 kcal deficit27.0
Overweight163–199
lbs for 6'2"Optimal High-Protein Macro Split (2,588 kcal Cut)
Preserves Lean Muscle MassDaily Protein
189g
756 kcal
Net Carbs
296g
1184 kcal
Dietary Fats
72g
648 kcal
Reach 195 lbs (15 lbs lost) in ~15.0 weeks (105 days)
Eating 2,588 kcal/day + 189g protein at 6'2", 210 lbs.
Hit Your 189g Daily Protein Target Easily (8 Scoops Equivalent)
Matched dynamically to user protein target (e.g. 165g/day) and calorie deficit goal.
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Auto-refreshes every 30s on active calculator interaction
Strength Standards & 1-Rep Max Calculator (at 210 lbs Bodyweight)
See how your Bench, Squat, Deadlift, and Overhead Press stack up against lifters at your exact weight.
Beginner
105 lbs
0.5x BW
Novice
158 lbs
0.75x BW
Intermediate
221 lbs
1.05x BW
Advanced
294 lbs
1.4x BW
Elite
368 lbs
1.75x BW
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