Macros for 150 lb Women (Cutting, Sedentary)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 150 lb woman on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a sedentary TDEE (desk job, little or no exercise).
1,415
Calories
~20% calorie deficit
133g
Protein
532 cal (37%)
52g
Carbs
208 cal (15%)
75g
Fat
675 cal (48%)
Running a 351 cal/day deficit (20% below TDEE). Expect ~0.7 lbs of fat loss per week while protecting 113 lbs of lean mass.
4 weeks
147.2 lbs
8 weeks
144.4 lbs
12 weeks
141.6 lbs
How These Macros Were Calculated
| Body Weight | 150 lbs |
|---|---|
| Estimated Lean Mass | 113 lbs (75% of body weight) |
| Lean Mass (kg) | 51 kg |
| BMR (Katch-McArdle) | 1,472 cal/day |
| TDEE (BMR x 1.2) | 1,766 cal/day |
| Target Calories | 1,415 cal/day |
| Daily Deficit | 351 cal/day (20% deficit) |
| Expected Weekly Change | 0.7 lbs loss 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 25% average body fat for women. Activity multiplier 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 133g | 532 | 37% |
| Carbohydrates | 52g | 208 | 15% |
| Fat | 75g | 675 | 48% |
| Total | - | 1,415 | 100% |
Protein is set at 2.6g per kg of lean body mass (113 lbs lean mass for this woman). Fat targets 35% 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 calories472 cal
- Per-meal protein44g
- Per-meal carbs17g
- Per-meal fat25g
4 Meals Per Day
- Per-meal calories354 cal
- Per-meal protein33g
- Per-meal carbs13g
- Per-meal fat19g
5 Meals Per Day
- Per-meal calories283 cal
- Per-meal protein27g
- Per-meal carbs10g
- Per-meal fat15g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 44g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 133g
- 4 x 100g chicken breast (31g each)
- 22 large eggs (6g each)
- 8 cups whole-milk Greek yogurt (17g each)
- 5 cups cottage cheese (25g each)
Carbs: 52g
- 2 medium sweet potatoes (26g each)
- 1 cups dry oats (54g each)
- 1 cups cooked lentils (40g each)
- 1 cups cooked brown rice (45g each)
Fat: 75g
- 5 tbsp olive oil (14g each)
- 5 half avocados (15g each)
- 5 oz mixed nuts (14g each)
- 6 x 100g salmon fillet (13g 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 25% 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
Why is protein 133g for cutting at 150 lbs?
Protein for cutting is set at 2.6g per kg of lean body mass. A 150 lb woman with 113 lbs of lean mass needs 133g of protein per day. Higher protein during a cut preserves muscle tissue while in a calorie deficit.
How much weight will I lose at 1415 calories?
At 1415 calories per day, a 150 lb woman should lose approximately 0.70 lbs per week. This assumes a TDEE of 1766 at sedentary activity and a deficit of 351 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 75g for a cutting diet?
Fat is set at 48% of total calories, which is 675 calories or 75g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. During a deficit, fat is set at or above 35% of target calories to protect hormonal function and satiety while losing weight. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
How do I split 133g of protein across meals?
Across 3 meals, each meal needs about 44g of protein. Across 5 meals or snacks, each needs about 27g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 44g per meal in 3 meals is within the optimal 30-40g range.
When to Recalculate These Macros
Not losing weight after 2 consistent weeks
Reduce by 100-150 cal/day, pulling from carbs first. Your actual TDEE may be slightly below the 1.2x estimate. Confirm tracking accuracy before cutting further.
Losing more than 1.5 lbs per week
Add 100-200 cal/day from carbs. At 150 lbs, faster loss increases muscle loss risk and energy crashes. The target rate is 0.5-1 lb per week on a cut.
Lost 10 or more lbs from this starting weight
Recalculate at your new weight. BMR and TDEE drop as you lose mass. Eating the macros for 150 lbs when you weigh less will slow progress.
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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