Macros for 170 lb Women (Bulking, Sedentary)
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 sedentary TDEE (desk job, little or no exercise).
2,135
Calories
~10% calorie surplus
133g
Protein
532 cal (25%)
241g
Carbs
964 cal (45%)
71g
Fat
639 cal (30%)
Running a 193 cal/day surplus (10% above TDEE). Expect ~0.39 lbs of weight gain per week, building on 128 lbs of lean mass.
4 weeks
171.6 lbs
8 weeks
173.1 lbs
12 weeks
174.7 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 1.2) | 1,942 cal/day |
| Target Calories | 2,135 cal/day |
| Daily Surplus | 193 cal/day (10% surplus) |
| Expected Weekly Change | 0.39 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 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 133g | 532 | 25% |
| Carbohydrates | 241g | 964 | 45% |
| Fat | 71g | 639 | 30% |
| Total | - | 2,135 | 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 calories712 cal
- Per-meal protein44g
- Per-meal carbs80g
- Per-meal fat24g
4 Meals Per Day
- Per-meal calories534 cal
- Per-meal protein33g
- Per-meal carbs60g
- Per-meal fat18g
5 Meals Per Day
- Per-meal calories427 cal
- Per-meal protein27g
- Per-meal carbs48g
- Per-meal fat14g
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: 241g
- 9 medium sweet potatoes (26g each)
- 4 cups dry oats (54g each)
- 6 cups cooked lentils (40g each)
- 5 cups cooked brown rice (45g each)
Fat: 71g
- 5 tbsp olive oil (14g each)
- 5 half avocados (15g each)
- 5 oz mixed nuts (14g each)
- 5 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
How were the macros calculated for a 170 lb female?
The calculation uses the Katch-McArdle BMR formula. A 170 lb woman with an estimated 75% lean mass (128 lbs lean) has a BMR of 1618 calories. Multiplied by 1.2 for sedentary activity (Desk job, little or no exercise), the TDEE is 1942 calories per day. For bulking, a 10% surplus brings the target to 2135 calories.
Why is protein 133g for bulking at 170 lbs?
Protein for bulking is set at 2.3g per kg of lean body mass. A 170 lb woman with 128 lbs of lean mass needs 133g 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 2135 calories?
At 2135 calories per day, a 170 lb woman should gain approximately 0.39 lbs per week. This assumes a TDEE of 1942 at sedentary activity and a surplus of 193 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 71g for a bulking diet?
Fat is set at 30% of total calories, which is 639 calories or 71g 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 1.2x 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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