Macros for 130 lb Men (Maintenance, Moderately Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 130 lb man on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a moderately active TDEE (moderate exercise 3-5 days per week).
2,193
Calories
Maintenance calories
111g
Protein
444 cal (20%)
273g
Carbs
1092 cal (50%)
73g
Fat
657 cal (30%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 130 lb body weight while optimizing protein for muscle retention.
How These Macros Were Calculated
| Body Weight | 130 lbs |
|---|---|
| Estimated Lean Mass | 107 lbs (82% of body weight) |
| Lean Mass (kg) | 48.3 kg |
| BMR (Katch-McArdle) | 1,413 cal/day |
| TDEE (BMR x 1.55) | 2,191 cal/day |
| Target Calories | 2,193 cal/day |
| Calorie Change | None (maintenance) |
| Expected Weekly Change | Stable weight |
BMR uses the Katch-McArdle formula (370 + 21.6 x lean mass kg), which accounts for lean mass and outperforms Harris-Benedict for accuracy across different body compositions. Lean mass estimated at 18% average body fat for men. Activity multiplier 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 111g | 444 | 20% |
| Carbohydrates | 273g | 1092 | 50% |
| Fat | 73g | 657 | 30% |
| Total | - | 2,193 | 100% |
Protein is set at 2.3g per kg of lean body mass (107 lbs lean mass for this man). Fat targets 30% of target calories with a minimum safety floor applied if needed; carbs fill remaining calories, with a 50g minimum for brain function.
Meal Split Examples
3 Meals Per Day
- Per-meal calories731 cal
- Per-meal protein37g
- Per-meal carbs91g
- Per-meal fat24g
4 Meals Per Day
- Per-meal calories548 cal
- Per-meal protein28g
- Per-meal carbs68g
- Per-meal fat18g
5 Meals Per Day
- Per-meal calories439 cal
- Per-meal protein22g
- Per-meal carbs55g
- Per-meal fat15g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 37g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 111g
- 4 x 100g chicken breast (31g each)
- 19 large eggs (6g each)
- 5 scoops protein powder (22-25g each)
- 4 x 100g canned tuna (25g each)
Carbs: 273g
- 6 cups cooked rice (45g each)
- 5 cups dry oats (54g each)
- 11 medium sweet potatoes (26g each)
- 10 medium bananas (27g each)
Fat: 73g
- 5 tbsp olive oil (14g each)
- 9 tbsp peanut butter (8g fat each)
- 5 half avocados (15g each)
- 5 oz almonds (14g each)
These are rough equivalents. Most meals contain a mix of all three macros. Use a food tracking app for precise logging.
These numbers use an estimated 18% body fat.
FitCommit measures your actual lean mass with an AI body scan from your phone camera, so your macros reflect your real body composition.
Frequently Asked Questions
How much weight will I change at 2193 calories?
At 2193 calories per day, your weight should stay stable within normal daily fluctuation (1-3 lbs of water weight). This is your estimated TDEE for moderately active activity. If you consistently gain or lose weight at this intake, your actual TDEE differs from the estimate.
Why is fat set at 73g for a maintenance diet?
Fat is set at 30% of total calories, which is 657 calories or 73g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. Keeping fat at 30% of calories maintains hormone function during maintenance. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
How do I split 111g of protein across meals?
Across 3 meals, each meal needs about 37g of protein. Across 5 meals or snacks, each needs about 22g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 37g per meal in 3 meals is within the optimal 30-40g range.
What are 273g of carbs used for in a maintenance diet?
The 273g of carbs provides 1092 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. At maintenance, 273g of carbs fuels daily activity at a sustainable level without gain or loss.
When to Recalculate These Macros
Weight trending upward over 2 weeks
Reduce by 100-150 cal/day from carbs. Your actual TDEE is slightly below the 1.55x estimate for moderately active activity.
Weight trending downward over 2 weeks
Add 100-150 cal/day from carbs or fat. You may be more active than the multiplier accounts for, or your metabolism has adapted upward.
Activity level has changed significantly
Switch to the matching activity level using the selector above. The difference between sedentary and moderately active can be 300-500 cal/day at 130 lbs.
Other Weights and Goals
Same Weight and Goal, Different Activity Levels
Sedentary
130 lbs, male, maintenance
Lightly Active
130 lbs, male, maintenance
Moderately Active
130 lbs, male, maintenance
Very Active
130 lbs, male, maintenance
Extra Active
130 lbs, male, maintenance
Related Resources
Get Your Exact Macros with FitCommit
These numbers use average body fat estimates. FitCommit's AI body scan measures your actual lean mass from your phone camera.
Precise lean mass = precise TDEE = macros that actually match your body, not an average.
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