Macros for 140 lb Men (Maintenance, Extra Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 140 lb man on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a extra active TDEE (very hard exercise and physical job).
2,843
Calories
Maintenance calories
120g
Protein
480 cal (17%)
377g
Carbs
1508 cal (53%)
95g
Fat
855 cal (30%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 140 lb body weight while optimizing protein for muscle retention.
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 | 2,843 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 1.9 = very hard exercise and physical job.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 120g | 480 | 17% |
| Carbohydrates | 377g | 1508 | 53% |
| Fat | 95g | 855 | 30% |
| Total | - | 2,843 | 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 calories948 cal
- Per-meal protein40g
- Per-meal carbs126g
- Per-meal fat32g
4 Meals Per Day
- Per-meal calories711 cal
- Per-meal protein30g
- Per-meal carbs94g
- Per-meal fat24g
5 Meals Per Day
- Per-meal calories569 cal
- Per-meal protein24g
- Per-meal carbs75g
- Per-meal fat19g
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: 377g
- 8 cups cooked white rice (45g each)
- 54 rice cakes (7g each)
- 14 medium bananas (27g each)
- 21 Medjool dates (18g each)
Fat: 95g
- 7 tbsp olive oil (14g each)
- 11 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
How long should I stay in a maintenance phase at 2843 calories?
Maintenance phases should last 4-8 weeks between a cut and a bulk. They reset hunger hormones, establish a new weight set point, and give your body a break from the stress of a deficit or surplus.
Should I eat more on training days at 2843 calories?
Cycling calories is not necessary for most people. Hitting your daily target consistently produces better results than complex cycling protocols. If you want to cycle, shift 10-15% of daily calories from rest days to training days while keeping the weekly total the same. For example, add 284 calories on training days and subtract 284 on rest days. Your weekly calorie total stays fixed.
How were the macros calculated for a 140 lb male?
The calculation uses the Katch-McArdle BMR formula. A 140 lb man with an estimated 82% lean mass (115 lbs lean) has a BMR of 1495 calories. Multiplied by 1.9 for extra active activity (Very hard exercise and physical job), the TDEE is 2841 calories per day. For maintenance, the target matches TDEE at 2843 calories.
Why is protein 120g for maintenance at 140 lbs?
Protein for maintenance is set at 2.3g per kg of lean body mass. A 140 lb man with 115 lbs of lean mass needs 120g of protein per day. At maintenance, 2.3g per kg of lean mass supports daily muscle repair and satiety.
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 1.9x estimate for extra 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 140 lbs.
Other Weights and Goals
Previous Weight
130 lbs male maintenance extra active
Next Weight
150 lbs male maintenance extra active
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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