Macros for 150 lb Men (Bulking, Very Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 150 lb man on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a very active TDEE (hard exercise 6-7 days per week).
2,988
Calories
~10% calorie surplus
128g
Protein
512 cal (17%)
394g
Carbs
1576 cal (53%)
100g
Fat
900 cal (30%)
Running a 271 cal/day surplus (10% above TDEE). Expect ~0.54 lbs of weight gain per week, building on 123 lbs of lean mass.
4 weeks
152.2 lbs
8 weeks
154.3 lbs
12 weeks
156.5 lbs
How These Macros Were Calculated
| Body Weight | 150 lbs |
|---|---|
| Estimated Lean Mass | 123 lbs (82% of body weight) |
| Lean Mass (kg) | 55.8 kg |
| BMR (Katch-McArdle) | 1,575 cal/day |
| TDEE (BMR x 1.725) | 2,717 cal/day |
| Target Calories | 2,988 cal/day |
| Daily Surplus | 271 cal/day (10% surplus) |
| Expected Weekly Change | 0.54 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 1.725 = hard exercise 6-7 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 128g | 512 | 17% |
| Carbohydrates | 394g | 1576 | 53% |
| Fat | 100g | 900 | 30% |
| Total | - | 2,988 | 100% |
Protein is set at 2.3g per kg of lean body mass (123 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 calories996 cal
- Per-meal protein43g
- Per-meal carbs131g
- Per-meal fat33g
4 Meals Per Day
- Per-meal calories747 cal
- Per-meal protein32g
- Per-meal carbs99g
- Per-meal fat25g
5 Meals Per Day
- Per-meal calories598 cal
- Per-meal protein26g
- Per-meal carbs79g
- Per-meal fat20g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 43g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 128g
- 6 scoops protein powder (22-25g each)
- 4 x 100g chicken breast (31g each)
- 5 x 100g lean ground beef (26g each)
- 21 large eggs (6g each)
Carbs: 394g
- 9 cups cooked white rice (45g each)
- 15 medium bananas (27g each)
- 7 cups dry oats (54g each)
- 56 rice cakes (7g each)
Fat: 100g
- 7 tbsp olive oil (14g each)
- 11 tbsp almond butter (9g fat each)
- 6 oz walnuts (18g 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 were the macros calculated for a 150 lb male?
The calculation uses the Katch-McArdle BMR formula. A 150 lb man with an estimated 82% lean mass (123 lbs lean) has a BMR of 1575 calories. Multiplied by 1.725 for very active activity (Hard exercise 6-7 days per week), the TDEE is 2717 calories per day. For bulking, a 10% surplus brings the target to 2988 calories.
Why is protein 128g for bulking at 150 lbs?
Protein for bulking is set at 2.3g per kg of lean body mass. A 150 lb man with 123 lbs of lean mass needs 128g of protein per day. During a bulk, 2.3g per kg of lean mass supports muscle protein synthesis without excess calories from protein.
How much weight will I gain at 2988 calories?
At 2988 calories per day, a 150 lb man should gain approximately 0.54 lbs per week. This assumes a TDEE of 2717 at very active activity and a surplus of 271 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 100g for a bulking diet?
Fat is set at 30% of total calories, which is 900 calories or 100g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. Keeping fat at 30% of calories maintains hormone function during a calorie surplus. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
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 1.725x 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.
Try FitCommit Free