Macros for 170 lb Women (Cutting, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb woman on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
1,781
Calories
~20% calorie deficit
150g
Protein
600 cal (34%)
104g
Carbs
416 cal (23%)
85g
Fat
765 cal (43%)
Running a 444 cal/day deficit (20% below TDEE). Expect ~0.89 lbs of fat loss per week while protecting 128 lbs of lean mass.
4 weeks
166.4 lbs
8 weeks
162.9 lbs
12 weeks
159.3 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 1.375) | 2,225 cal/day |
| Target Calories | 1,781 cal/day |
| Daily Deficit | 444 cal/day (20% deficit) |
| Expected Weekly Change | 0.89 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 25% average body fat for women. Activity multiplier 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 150g | 600 | 34% |
| Carbohydrates | 104g | 416 | 23% |
| Fat | 85g | 765 | 43% |
| Total | - | 1,781 | 100% |
Protein is set at 2.6g per kg of lean body mass (128 lbs lean mass for this woman). 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 calories594 cal
- Per-meal protein50g
- Per-meal carbs35g
- Per-meal fat28g
4 Meals Per Day
- Per-meal calories445 cal
- Per-meal protein38g
- Per-meal carbs26g
- Per-meal fat21g
5 Meals Per Day
- Per-meal calories356 cal
- Per-meal protein30g
- Per-meal carbs21g
- Per-meal fat17g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 50g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 150g
- 5 x 100g chicken breast (31g each)
- 25 large eggs (6g each)
- 9 cups whole-milk Greek yogurt (17g each)
- 7 scoops protein powder (22-25g each)
Carbs: 104g
- 2 cups cooked rice (45g each)
- 2 cups dry oats (54g each)
- 4 medium sweet potatoes (26g each)
- 4 medium bananas (27g each)
Fat: 85g
- 6 tbsp olive oil (14g each)
- 6 half avocados (15g each)
- 11 tbsp peanut butter (8g fat each)
- 6 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 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 much weight will I lose at 1781 calories?
At 1781 calories per day, a 170 lb woman should lose approximately 0.89 lbs per week. This assumes a TDEE of 2225 at lightly active activity and a deficit of 444 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 85g for a cutting diet?
Fat is set at 43% of total calories, which is 765 calories or 85g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. During a deficit, fat is set at or above 35% of target calories to protect hormonal function and satiety while losing weight. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
How do I split 150g of protein across meals?
Across 3 meals, each meal needs about 50g of protein. Across 5 meals or snacks, each needs about 30g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 50g per meal in 3 meals is within the optimal 30-40g range.
What are 104g of carbs used for in a cutting diet?
The 104g of carbs provides 416 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 104g, this is a moderate-carb cut, not a low-carb diet.
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 170 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 170 lbs when you weigh less will slow progress.
Other Weights and Goals
Previous Weight
160 lbs female cutting lightly active
Next Weight
180 lbs female cutting lightly active
Same Weight and Goal, Different Activity Levels
Sedentary
170 lbs, female, cutting
Lightly Active
170 lbs, female, cutting
Moderately Active
170 lbs, female, cutting
Very Active
170 lbs, female, cutting
Extra Active
170 lbs, female, cutting
Related Resources
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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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