Macros for 150 lb Men (Cutting, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 150 lb man on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
1,735
Calories
~20% calorie deficit
145g
Protein
580 cal (33%)
138g
Carbs
552 cal (32%)
67g
Fat
603 cal (35%)
Running a 431 cal/day deficit (20% below TDEE). Expect ~0.86 lbs of fat loss per week while protecting 123 lbs of lean mass.
4 weeks
146.6 lbs
8 weeks
143.1 lbs
12 weeks
139.7 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 1.375) | 2,166 cal/day |
| Target Calories | 1,735 cal/day |
| Daily Deficit | 431 cal/day (20% deficit) |
| Expected Weekly Change | 0.86 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 18% average body fat for men. Activity multiplier 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 145g | 580 | 33% |
| Carbohydrates | 138g | 552 | 32% |
| Fat | 67g | 603 | 35% |
| Total | - | 1,735 | 100% |
Protein is set at 2.6g per kg of lean body mass (123 lbs lean mass for this man). 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 calories578 cal
- Per-meal protein48g
- Per-meal carbs46g
- Per-meal fat22g
4 Meals Per Day
- Per-meal calories434 cal
- Per-meal protein36g
- Per-meal carbs35g
- Per-meal fat17g
5 Meals Per Day
- Per-meal calories347 cal
- Per-meal protein29g
- Per-meal carbs28g
- Per-meal fat13g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 48g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 145g
- 5 x 100g chicken breast (31g each)
- 24 large eggs (6g each)
- 9 cups whole-milk Greek yogurt (17g each)
- 6 scoops protein powder (22-25g each)
Carbs: 138g
- 3 cups cooked rice (45g each)
- 3 cups dry oats (54g each)
- 5 medium sweet potatoes (26g each)
- 5 medium bananas (27g each)
Fat: 67g
- 5 tbsp olive oil (14g each)
- 4 half avocados (15g each)
- 8 tbsp peanut butter (8g fat 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
Should I eat more on training days at 1735 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 174 calories on training days and subtract 174 on rest days. Your weekly calorie total stays fixed.
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 1.375 for lightly active activity (Light exercise 1-3 days per week), the TDEE is 2166 calories per day. For cutting, a 20% deficit brings the target to 1735 calories.
Why is protein 145g for cutting at 150 lbs?
Protein for cutting is set at 2.6g per kg of lean body mass. A 150 lb man with 123 lbs of lean mass needs 145g of protein per day. Higher protein during a cut preserves muscle tissue while in a calorie deficit.
How much weight will I lose at 1735 calories?
At 1735 calories per day, a 150 lb man should lose approximately 0.86 lbs per week. This assumes a TDEE of 2166 at lightly active activity and a deficit of 431 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
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 1.375x 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
Sedentary
150 lbs, male, cutting
Lightly Active
150 lbs, male, cutting
Moderately Active
150 lbs, male, cutting
Very Active
150 lbs, male, cutting
Extra Active
150 lbs, male, cutting
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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