Macros for 170 lb Women (Maintenance, Sedentary)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb woman on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a sedentary TDEE (desk job, little or no exercise).
1,941
Calories
Maintenance calories
133g
Protein
532 cal (27%)
197g
Carbs
788 cal (41%)
69g
Fat
621 cal (32%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 170 lb body weight while optimizing protein for muscle retention.
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 | 1,941 cal/day |
| Calorie Change | None (maintenance) |
| Expected Weekly Change | Stable weight |
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 | 27% |
| Carbohydrates | 197g | 788 | 41% |
| Fat | 69g | 621 | 32% |
| Total | - | 1,941 | 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 calories647 cal
- Per-meal protein44g
- Per-meal carbs66g
- Per-meal fat23g
4 Meals Per Day
- Per-meal calories485 cal
- Per-meal protein33g
- Per-meal carbs49g
- Per-meal fat17g
5 Meals Per Day
- Per-meal calories388 cal
- Per-meal protein27g
- Per-meal carbs39g
- 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: 197g
- 8 medium sweet potatoes (26g each)
- 4 cups dry oats (54g each)
- 5 cups cooked lentils (40g each)
- 4 cups cooked brown rice (45g each)
Fat: 69g
- 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
Why is fat set at 69g for a maintenance diet?
Fat is set at 32% of total calories, which is 621 calories or 69g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. Keeping fat at 30% of calories maintains hormone function during maintenance. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
How do I split 133g of protein across meals?
Across 3 meals, each meal needs about 44g of protein. Across 5 meals or snacks, each needs about 27g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 44g per meal in 3 meals is within the optimal 30-40g range.
What are 197g of carbs used for in a maintenance diet?
The 197g of carbs provides 788 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. At maintenance, 197g of carbs fuels daily activity at a sustainable level without gain or loss.
Should I recalculate my macros as I track weight?
At maintenance, recalculate your TDEE every 4-8 weeks if your weight shifts more than 5 lbs consistently. Lean mass changes affect calorie needs.
When to Recalculate These Macros
Weight trending upward over 2 weeks
Reduce by 100-150 cal/day from carbs. Your actual TDEE is slightly below the 1.2x estimate for sedentary activity.
Weight trending downward over 2 weeks
Add 100-150 cal/day from carbs or fat. You may be more active than the multiplier accounts for, or your metabolism has adapted upward.
Activity level has changed significantly
Switch to the matching activity level using the selector above. The difference between sedentary and moderately active can be 300-500 cal/day at 170 lbs.
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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