Macros for 150 lb Men (Cutting, Very Hard (35%) Deficit, Sedentary)
Written and reviewed by
Andrew Menechian, Head of Fitness, FitCommit
PN1, PNC 1&2, Poliquin PICP 1&2 · Updated April 2026
A 150 lb sedentary male on a Very Hard (35%) cutting diet needs 1,228 calories a day to lose fat without cannibalizing muscle. That is a 662 calorie deficit against a 1,890 TDEE, projecting about 1.3 lbs of fat loss per week. Protein is set at 167g, scaled to deficit size per Andrew Menechian's framework, to protect the 123 lbs of lean mass that drive your metabolism through the cut. Carbs land at 50g for training fuel, fat at 40g for the hormonal floor. Expect the scale to move in waves, not a straight line. If the weekly average stalls three weeks running, drop another 100 cal/day. If it moves faster than 1% of body weight per week, add 150 back to keep muscle intact.
Comparing weights? See the same plan for a 140 lb man or a 160 lb man. Prefer a different goal? Try bulking macros at 150 lbs or maintenance macros at 150 lbs. Or see the same macros for a 150 lb woman.
1,228
Calories
~35% calorie deficit (Very Hard)
167g
Protein
668 cal (55%)
50g
Carbs
200 cal (16%)
40g
Fat
360 cal (29%)
Running a 662 cal/day deficit (20% below TDEE). Expect ~1.32 lbs of fat loss per week while protecting 123 lbs of lean mass.
4 weeks
144.7 lbs
8 weeks
139.4 lbs
12 weeks
134.2 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 1.2) | 1,890 cal/day |
| Target Calories | 1,228 cal/day |
| Daily Deficit | 662 cal/day (20% deficit) |
| Expected Weekly Change | 1.32 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 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 167g | 668 | 55% |
| Carbohydrates | 50g | 200 | 16% |
| Fat | 40g | 360 | 29% |
| Total | - | 1,228 | 100% |
Protein is set at 3.0g per kg of lean body mass (123 lbs lean mass for this man), scaled to the 35% deficit. Fat targets 29% of target calories with a unisex floor of max(0.5g per kg body weight, 20% of calories) applied if the percentage drops below it. Carbs fill the remaining calories, with a 50g minimum for brain function.
Meal Split Examples
3 Meals Per Day
- Per-meal calories409 cal
- Per-meal protein56g
- Per-meal carbs17g
- Per-meal fat13g
4 Meals Per Day
- Per-meal calories307 cal
- Per-meal protein42g
- Per-meal carbs13g
- Per-meal fat10g
5 Meals Per Day
- Per-meal calories246 cal
- Per-meal protein33g
- Per-meal carbs10g
- Per-meal fat8g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 56g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 167g
- 5 x 100g chicken breast (31g each)
- 42 egg whites (4g each)
- 9 cups fat-free Greek yogurt (18g each)
- 6 cups fat-free cottage cheese (28g each)
Carbs: 50g
- 2 medium sweet potatoes (26g each)
- 1 cups dry oats (54g each)
- 1 cups cooked lentils (40g each)
- 2 medium apples (25g each)
Fat: 40g
- 3 tbsp olive oil (14g each)
- 3 half avocados (15g each)
- 3 oz almonds (14g each)
- 3 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.
How Macros Shift at Nearby Weights
Same male, cutting goal, sedentary activity. Your row is highlighted.
| Weight | Calories | Protein | Carbs | Fat | TDEE |
|---|---|---|---|---|---|
| 130 lbs | 1,104 | 145g | 50g | 36g | 1,696 |
| 140 lbs | 1,166 | 156g | 50g | 38g | 1,794 |
| 150 lbs | 1,228 | 167g | 50g | 40g | 1,890 |
| 160 lbs | 1,294 | 179g | 50g | 42g | 1,986 |
| 170 lbs | 1,356 | 190g | 50g | 44g | 2,082 |
Each 10 lb change shifts TDEE by roughly 97 calories at sedentary activity. Recalculate at your new weight after every 10-15 lb change.
Sample Day of Eating
A representative day hitting 1,228 calories, 167g protein, 50g carbs, 40g fat. Adjust portions to match your food preferences.
Breakfast
~368 cal
- 8 large eggs
- 1 cup dry oats
- 1 cup mixed berries
Lunch
~430 cal
- 189g chicken breast
- 1 cup cooked brown rice
- 2 cups mixed vegetables
- 1 tbsp olive oil
Dinner
~430 cal
- 234g salmon
- 1 medium sweet potato
- 2 cups leafy greens
These are approximate servings. Exact macro hits require a food tracking app. Use this as a starting template and adjust portions to match your targets.
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.
3 Sample Meals Hitting These Macros
Each meal delivers roughly 409 calories, 56g protein, 17g carbs, and 13g fat, which is a third of your 1228 cal daily target.
High-Protein Greek Yogurt Bowl
Low-fat, high-protein breakfast that fills you up on a cutting deficit.
Ingredients
- 271g non-fat Greek yogurt (about 2 cups)
- 1 scoop (30g) whey protein isolate
- 113g fresh berries (about 1 cups)
- 34g oats
- 13g chia seeds
Instructions (5 min)
- Scoop Greek yogurt into a bowl.
- Stir in whey protein until smooth.
- Top with berries, oats, and chia seeds.
- Eat immediately or refrigerate up to 12 hours.
Grilled Chicken Rice Bowl
Lean protein, moderate carbs, minimal fat. The workhorse cutting meal.
Ingredients
- 181g skinless chicken breast
- 61g cooked jasmine rice (about 0 cups)
- 200g mixed salad greens
- 13g olive oil for dressing
- 1 tbsp lemon juice, salt, pepper to taste
Instructions (15 min)
- Season 181g chicken breast with salt, pepper, garlic powder.
- Grill or pan-sear 4-5 min per side until internal temp reaches 165F.
- Slice and layer over rice and greens.
- Drizzle olive oil and lemon juice over greens.
Lean Beef and Sweet Potato
Red meat for iron and creatine, sweet potato for slow-release carbs.
Ingredients
- 215g extra-lean (95/5) ground beef
- 85g sweet potato (about 1 medium)
- 150g steamed broccoli
- 7g avocado (optional)
- Salt, pepper, paprika to taste
Instructions (25 min)
- Preheat oven to 200C (400F). Pierce sweet potato, bake 20 min.
- While baking, brown beef in a dry skillet over medium-high heat, 6-8 min.
- Steam broccoli 4-5 min until bright green.
- Plate beef, sweet potato, and broccoli. Season to taste.
How to Hit These Macros Daily
Buy a digital food scale
A food scale eliminates the single biggest source of calorie miscalculation: eyeballed portions. A $15 scale pays for itself the first week by surfacing hidden 200 to 400 cal overshoots. Required for hitting 1228 cal precisely.
Plan 3 meals that total 1228 calories
Divide daily calories evenly: roughly 409 cal per meal for a 150 lb man. Each meal targets about 56g protein, 17g carbs, and 13g fat.
Hit 167g protein first
Protein is the lock, carbs and fat are the flex. 167g across 3 meals is 56g each. Pick one anchor protein source per meal (chicken, beef, fish, Greek yogurt, eggs) and portion it before adding anything else. If you fall short on calories by bedtime, top up with carbs or fat, not extra protein.
Split carbs and fat around training
Put 13g of your 50g carbs in the meal 1-2 hours pre-workout and 15g in the post-workout meal. Spread fat evenly across remaining meals. Carb timing matters for training quality on a deficit.
Track every input for 14 days
Log every meal, snack, drink, and cooking oil for 14 days using any tracking app. No eyeballing. The calibration period surfaces blind spots: dressings, condiments, weekend drift. After 14 days, tracking becomes automatic.
Adjust by 100 cal weekly based on the scale trend
Step on the scale 5 mornings a week, average the readings. Compare to last week. If weight has not dropped in 2 weeks, cut 100 cal from carbs. Going faster than 1.5 lbs/week? Add 100 cal. Never adjust on a single day's reading.
What This Looks Like In Practice
Meal timing and structure
On a cut, eat 3 to 4 meals with 56g to 42g of protein each. Space them 4 to 5 hours apart to keep hunger manageable. Front-load your day with protein and fiber at breakfast (eggs, Greek yogurt, berries) to stabilize blood sugar and reduce afternoon cravings. A 150 lb man cutting at 1228 cal has limited room for mistakes, so skipping meals and overeating later is the most common failure mode. Keep a 30g protein snack available for evenings.
Training day nutrition
Time carbs around training for a 150 lb man on 1228 cal. Of your 50g daily carbs, put 13g in a meal 1 to 2 hours pre-workout (rice, oats, or a piece of fruit) and 15g in the meal within 2 hours after. This preserves training quality on a 662-cal deficit and replenishes muscle glycogen when it matters. The remaining 22g spread across other meals. Protein post-workout is less time-sensitive than the industry suggests: a 30g to 40g feeding (of your 167g daily target) within 4 hours of training is the window.
Common pitfalls to avoid
Three pitfalls kill most cuts. First, underreporting food intake: cooking oils, dressings, and "tastes while cooking" commonly add 200 to 400 uncounted calories a day, which can wipe out the entire deficit. Weigh food for 2 weeks to calibrate. Second, overestimating activity: a sedentary rating (1.2x) assumes desk job, little or no exercise, not a gym session 3 times a week. Third, weekend blowouts: two 1,500-cal social meals can cancel 5 days of 1228-cal adherence for a 150 lb man. Track weekends the same as weekdays.
Frequently Asked Questions
How much weight will I lose at 1228 calories?
At 1228 calories per day, a 150 lb man should lose approximately 1.32 lbs per week. This assumes a TDEE of 1890 at sedentary activity and a deficit of 662 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 40g for a cutting diet?
Fat is set at 29% of total calories, which is 360 calories or 40g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. Cutting fat scales 25% to 30% of calories with deficit size in Andrew Menechian's framework, biased upward at aggressive deficits to protect hormonal function. A unisex floor of max(0.5g per kg body weight, 20% of calories) protects testosterone and estrogen below the percentage target.
How do I split 167g of protein across meals?
Across 3 meals, each meal needs about 56g of protein. Across 5 meals or snacks, each needs about 33g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 56g per meal in 3 meals is within the optimal 30-40g range.
What are 50g of carbs used for in a cutting diet?
The 50g of carbs provides 200 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a cut, carbs fill the remaining calories after protein and fat. At 50g, this is a moderate-carb cut, not a low-carb diet.
Should I recalculate my macros as I lose weight?
Yes. Recalculate every 10-15 lbs of weight loss. As your weight changes, lean mass, BMR, and TDEE all shift. For a 150 lb man cutting to 135 lbs, the TDEE shifts by roughly 145 calories and macros should be recalculated.
What foods hit 167g protein, 40g fat, and 50g carbs?
Protein sources for 167g: roughly 5 x 100g portions of chicken breast (31g protein each), or 28 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 40g: about 3 tablespoons of olive oil or peanut butter. Carb sources for 50g: roughly 1 cups of cooked rice (45g each) or 2 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
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
Previous Weight
140 lbs male cutting sedentary very hard
Next Weight
160 lbs male cutting sedentary very hard
Same Weight and Activity, Different Deficit Level
Very Hard (35%) (current)
150 lbs, male, cutting
Gentle (15%)
150 lbs, male, cutting
Easy (20%)
150 lbs, male, cutting
Recommended (25%)
150 lbs, male, cutting
Hard (30%)
150 lbs, male, cutting
Very Aggressive (40%)
150 lbs, male, cutting
Same Weight and Goal, Different Activity Levels
References
Primary sources behind the protein, fat, and calorie targets on this page. Reviewed by Andrew Menechian, Head of Fitness, FitCommit.
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011.Protein targets for lean mass retention during cuts (2.3-2.6g/kg LBM).
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014.Cutting deficits, protein intake, and fat minimums for hormone protection.
- Aragon AA, et al. International Society of Sports Nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017.ISSN position on macro distribution for body-composition goals.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018.Evidence ceiling on protein intake for muscle gain (~1.6g/kg body weight).
- National Institutes of Health, Office of Dietary Supplements. Protein and Amino Acids (Dietary Reference Intakes).Baseline RDAs for protein, carbohydrate, and fat across adult populations.
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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