Macros for 170 lb Men (Bulking, Moderately Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb man on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a moderately active TDEE (moderate exercise 3-5 days per week).
2,959
Calories
~10% calorie surplus
145g
Protein
580 cal (20%)
372g
Carbs
1488 cal (50%)
99g
Fat
891 cal (30%)
Running a 270 cal/day surplus (10% above TDEE). Expect ~0.54 lbs of weight gain per week, building on 139 lbs of lean mass.
4 weeks
172.2 lbs
8 weeks
174.3 lbs
12 weeks
176.5 lbs
How These Macros Were Calculated
| Body Weight | 170 lbs |
|---|---|
| Estimated Lean Mass | 139 lbs (82% of body weight) |
| Lean Mass (kg) | 63.2 kg |
| BMR (Katch-McArdle) | 1,735 cal/day |
| TDEE (BMR x 1.55) | 2,689 cal/day |
| Target Calories | 2,959 cal/day |
| Daily Surplus | 270 cal/day (10% surplus) |
| Expected Weekly Change | 0.54 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 18% average body fat for men. Activity multiplier 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 145g | 580 | 20% |
| Carbohydrates | 372g | 1488 | 50% |
| Fat | 99g | 891 | 30% |
| Total | - | 2,959 | 100% |
Protein is set at 2.3g per kg of lean body mass (139 lbs lean mass for this man). 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 calories986 cal
- Per-meal protein48g
- Per-meal carbs124g
- Per-meal fat33g
4 Meals Per Day
- Per-meal calories740 cal
- Per-meal protein36g
- Per-meal carbs93g
- Per-meal fat25g
5 Meals Per Day
- Per-meal calories592 cal
- Per-meal protein29g
- Per-meal carbs74g
- Per-meal fat20g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 48g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 145g
- 5 x 100g chicken breast (31g each)
- 24 large eggs (6g each)
- 7 scoops protein powder (22-25g each)
- 6 x 100g canned tuna (25g each)
Carbs: 372g
- 8 cups cooked rice (45g each)
- 7 cups dry oats (54g each)
- 14 medium sweet potatoes (26g each)
- 14 medium bananas (27g each)
Fat: 99g
- 7 tbsp olive oil (14g each)
- 12 tbsp peanut butter (8g fat each)
- 7 half avocados (15g each)
- 7 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 18% 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 99g for a bulking diet?
Fat is set at 30% of total calories, which is 891 calories or 99g 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.
How do I split 145g of protein across meals?
Across 3 meals, each meal needs about 48g of protein. Across 5 meals or snacks, each needs about 29g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 48g per meal in 3 meals is within the optimal 30-40g range.
What are 372g of carbs used for in a bulking diet?
The 372g of carbs provides 1488 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a bulk, 372g of carbs drives the calorie surplus needed for muscle growth. Rice, oats, and potatoes are the most efficient sources.
Should I recalculate my macros as I gain weight?
Yes. Recalculate every 10-15 lbs of weight gain. As your weight changes, lean mass, BMR, and TDEE all shift. For a 170 lb man bulking to 185 lbs, the TDEE shifts by roughly 188 calories and macros should be recalculated.
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 1.55x 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
Sedentary
170 lbs, male, bulking
Lightly Active
170 lbs, male, bulking
Moderately Active
170 lbs, male, bulking
Very Active
170 lbs, male, bulking
Extra Active
170 lbs, male, bulking
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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