Macros for 170 lb Women (Cutting, Moderately 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 moderately active TDEE (moderate exercise 3-5 days per week).
2,009
Calories
~20% calorie deficit
150g
Protein
600 cal (30%)
161g
Carbs
644 cal (32%)
85g
Fat
765 cal (38%)
Running a 500 cal/day deficit (20% below TDEE). Expect ~1 lbs of fat loss per week while protecting 128 lbs of lean mass.
4 weeks
166 lbs
8 weeks
162 lbs
12 weeks
158 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 1.55) | 2,509 cal/day |
| Target Calories | 2,009 cal/day |
| Daily Deficit | 500 cal/day (20% deficit) |
| Expected Weekly Change | 1 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 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 150g | 600 | 30% |
| Carbohydrates | 161g | 644 | 32% |
| Fat | 85g | 765 | 38% |
| Total | - | 2,009 | 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 calories670 cal
- Per-meal protein50g
- Per-meal carbs54g
- Per-meal fat28g
4 Meals Per Day
- Per-meal calories502 cal
- Per-meal protein38g
- Per-meal carbs40g
- Per-meal fat21g
5 Meals Per Day
- Per-meal calories402 cal
- Per-meal protein30g
- Per-meal carbs32g
- 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)
- 7 scoops protein powder (22-25g each)
- 6 x 100g canned tuna (25g each)
Carbs: 161g
- 4 cups cooked rice (45g each)
- 3 cups dry oats (54g each)
- 6 medium sweet potatoes (26g each)
- 6 medium bananas (27g each)
Fat: 85g
- 6 tbsp olive oil (14g each)
- 11 tbsp peanut butter (8g fat each)
- 6 half avocados (15g 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
What foods hit 150g protein, 85g fat, and 161g carbs?
Protein sources for 150g: roughly 5 x 100g portions of chicken breast (31g protein each), or 25 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 85g: about 6 tablespoons of olive oil or peanut butter. Carb sources for 161g: roughly 4 cups of cooked rice (45g each) or 6 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
How does my activity level affect my 2009 calorie target?
Your Moderately Active activity level uses a multiplier of 1.55, giving a TDEE of 2509 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 losing weight at 2009 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Try reducing by 100-150 calories first. If energy drops significantly, check your protein intake before cutting calories further. Common issue: overestimating activity level.
How long should I stay in a cutting phase at 2009 calories?
Most people cut effectively for 8-16 weeks before needing a break. At 2009 calories, a 170 lb woman should lose approximately 1.00 lbs per week. After 10-12 weeks, take a 4-8 week maintenance break to reset ghrelin and cortisol before cutting again.
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 1.55x 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
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
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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