Macros for 170 lb Women (Bulking, Extra Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb woman on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a extra active TDEE (very hard exercise and physical job).
3,385
Calories
~10% calorie surplus
133g
Protein
532 cal (16%)
459g
Carbs
1836 cal (54%)
113g
Fat
1017 cal (30%)
Running a 310 cal/day surplus (10% above TDEE). Expect ~0.62 lbs of weight gain per week, building on 128 lbs of lean mass.
4 weeks
172.5 lbs
8 weeks
175 lbs
12 weeks
177.4 lbs
How These Macros Were Calculated
| Body Weight | 170 lbs |
|---|---|
| Estimated Lean Mass | 128 lbs (75% of body weight) |
| Lean Mass (kg) | 57.8 kg |
| BMR (Katch-McArdle) | 1,618 cal/day |
| TDEE (BMR x 1.9) | 3,075 cal/day |
| Target Calories | 3,385 cal/day |
| Daily Surplus | 310 cal/day (10% surplus) |
| Expected Weekly Change | 0.62 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 25% average body fat for women. Activity multiplier 1.9 = very hard exercise and physical job.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 133g | 532 | 16% |
| Carbohydrates | 459g | 1836 | 54% |
| Fat | 113g | 1017 | 30% |
| Total | - | 3,385 | 100% |
Protein is set at 2.3g per kg of lean body mass (128 lbs lean mass for this woman). 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 calories1,128 cal
- Per-meal protein44g
- Per-meal carbs153g
- Per-meal fat38g
4 Meals Per Day
- Per-meal calories846 cal
- Per-meal protein33g
- Per-meal carbs115g
- Per-meal fat28g
5 Meals Per Day
- Per-meal calories677 cal
- Per-meal protein27g
- Per-meal carbs92g
- Per-meal fat23g
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
- 6 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: 459g
- 10 cups cooked white rice (45g each)
- 66 rice cakes (7g each)
- 17 medium bananas (27g each)
- 26 Medjool dates (18g each)
Fat: 113g
- 8 tbsp olive oil (14g each)
- 13 tbsp almond butter (9g fat each)
- 5 oz macadamia nuts (21g each)
- 8 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 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
How does my activity level affect my 3385 calorie target?
Your Extra Active activity level uses a multiplier of 1.9, giving a TDEE of 3075 calories. If you were sedentary (1.2x), your TDEE would be approximately 1942 calories. If you were very active (1.725x), it would be approximately 2791 calories. The activity multiplier is the single biggest variable in your calorie target. Getting it right matters more than small differences in the macro split.
What should I do if I'm not gaining weight at 3385 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Add 100-150 calories, prioritizing carbs. Gaining too fast (more than 1 lb/week)? Cut 100-150 calories. The target assumes extra active activity.
How long should I stay in a bulking phase at 3385 calories?
Lean bulks typically run 12-20 weeks. At 3385 calories, expect gradual muscle gain with minimal fat. When body fat feels high (above 18-20% for men, 28-30% for women), transition to maintenance or a cut.
Should I eat more on training days at 3385 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 339 calories on training days and subtract 339 on rest days. Your weekly calorie total stays fixed.
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 1.9x 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.
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