Macros for 140 lb Men (Bulking, Extra Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 140 lb man on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a extra active TDEE (very hard exercise and physical job).
3,124
Calories
~10% calorie surplus
120g
Protein
480 cal (15%)
427g
Carbs
1708 cal (55%)
104g
Fat
936 cal (30%)
Running a 283 cal/day surplus (10% above TDEE). Expect ~0.57 lbs of weight gain per week, building on 115 lbs of lean mass.
4 weeks
142.3 lbs
8 weeks
144.6 lbs
12 weeks
146.8 lbs
How These Macros Were Calculated
| Body Weight | 140 lbs |
|---|---|
| Estimated Lean Mass | 115 lbs (82% of body weight) |
| Lean Mass (kg) | 52.1 kg |
| BMR (Katch-McArdle) | 1,495 cal/day |
| TDEE (BMR x 1.9) | 2,841 cal/day |
| Target Calories | 3,124 cal/day |
| Daily Surplus | 283 cal/day (10% surplus) |
| Expected Weekly Change | 0.57 lbs gain per week |
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 1.9 = very hard exercise and physical job.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 120g | 480 | 15% |
| Carbohydrates | 427g | 1708 | 55% |
| Fat | 104g | 936 | 30% |
| Total | - | 3,124 | 100% |
Protein is set at 2.3g per kg of lean body mass (115 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 calories1,041 cal
- Per-meal protein40g
- Per-meal carbs142g
- Per-meal fat35g
4 Meals Per Day
- Per-meal calories781 cal
- Per-meal protein30g
- Per-meal carbs107g
- Per-meal fat26g
5 Meals Per Day
- Per-meal calories625 cal
- Per-meal protein24g
- Per-meal carbs85g
- Per-meal fat21g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 40g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 120g
- 5 scoops protein powder (22-25g each)
- 5 x 100g cooked salmon fillet (25g each)
- 4 x 100g chicken breast (31g each)
- 5 x 100g lean ground beef (26g each)
Carbs: 427g
- 9 cups cooked white rice (45g each)
- 61 rice cakes (7g each)
- 16 medium bananas (27g each)
- 24 Medjool dates (18g each)
Fat: 104g
- 7 tbsp olive oil (14g each)
- 12 tbsp almond butter (9g fat each)
- 5 oz macadamia nuts (21g each)
- 7 tbsp coconut oil (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
What foods hit 120g protein, 104g fat, and 427g carbs?
Protein sources for 120g: roughly 4 x 100g portions of chicken breast (31g protein each), or 20 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 104g: about 7 tablespoons of olive oil or peanut butter. Carb sources for 427g: roughly 9 cups of cooked rice (45g each) or 16 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
How does my activity level affect my 3124 calorie target?
Your Extra Active activity level uses a multiplier of 1.9, giving a TDEE of 2841 calories. If you were sedentary (1.2x), your TDEE would be approximately 1794 calories. If you were very active (1.725x), it would be approximately 2579 calories. The activity multiplier is the single biggest variable in your calorie target. Getting it right matters more than small differences in the macro split.
What should I do if I'm not gaining weight at 3124 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Add 100-150 calories, prioritizing carbs. Gaining too fast (more than 1 lb/week)? Cut 100-150 calories. The target assumes extra active activity.
How long should I stay in a bulking phase at 3124 calories?
Lean bulks typically run 12-20 weeks. At 3124 calories, expect gradual muscle gain with minimal fat. When body fat feels high (above 18-20% for men, 28-30% for women), transition to maintenance or a cut.
When to Recalculate These Macros
Not gaining weight after 2 consistent weeks
Add 100-150 cal/day from carbs. Your TDEE may be higher than the 1.9x estimate. Confirm you are tracking consistently before increasing further.
Gaining more than 1 lb per week
Reduce by 100-150 cal/day. Muscle growth rate is limited by biology. Excess surplus above that ceiling goes to fat. Target 0.25-0.5 lbs per week for a lean bulk.
Gained 10 or more lbs from this starting weight
Recalculate at your new weight. Higher mass means higher TDEE, so the same surplus percentage shrinks over time without adjustments.
Other Weights and Goals
Same Weight and Goal, Different Activity Levels
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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