Macros for 170 lb Men (Cutting, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb man on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
1,910
Calories
~20% calorie deficit
164g
Protein
656 cal (34%)
147g
Carbs
588 cal (31%)
74g
Fat
666 cal (35%)
Running a 476 cal/day deficit (20% below TDEE). Expect ~0.95 lbs of fat loss per week while protecting 139 lbs of lean mass.
4 weeks
166.2 lbs
8 weeks
162.4 lbs
12 weeks
158.6 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 1.375) | 2,386 cal/day |
| Target Calories | 1,910 cal/day |
| Daily Deficit | 476 cal/day (20% deficit) |
| Expected Weekly Change | 0.95 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 18% average body fat for men. Activity multiplier 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 164g | 656 | 34% |
| Carbohydrates | 147g | 588 | 31% |
| Fat | 74g | 666 | 35% |
| Total | - | 1,910 | 100% |
Protein is set at 2.6g per kg of lean body mass (139 lbs lean mass for this man). 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 calories637 cal
- Per-meal protein55g
- Per-meal carbs49g
- Per-meal fat25g
4 Meals Per Day
- Per-meal calories478 cal
- Per-meal protein41g
- Per-meal carbs37g
- Per-meal fat19g
5 Meals Per Day
- Per-meal calories382 cal
- Per-meal protein33g
- Per-meal carbs29g
- Per-meal fat15g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 55g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 164g
- 5 x 100g chicken breast (31g each)
- 27 large eggs (6g each)
- 10 cups whole-milk Greek yogurt (17g each)
- 7 scoops protein powder (22-25g each)
Carbs: 147g
- 3 cups cooked rice (45g each)
- 3 cups dry oats (54g each)
- 6 medium sweet potatoes (26g each)
- 5 medium bananas (27g each)
Fat: 74g
- 5 tbsp olive oil (14g each)
- 5 half avocados (15g each)
- 9 tbsp peanut butter (8g fat each)
- 5 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
What foods hit 164g protein, 74g fat, and 147g carbs?
Protein sources for 164g: roughly 5 x 100g portions of chicken breast (31g protein each), or 27 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 74g: about 5 tablespoons of olive oil or peanut butter. Carb sources for 147g: roughly 3 cups of cooked rice (45g each) or 5 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 1910 calorie target?
Your Lightly Active activity level uses a multiplier of 1.375, giving a TDEE of 2386 calories. If you were sedentary (1.2x), your TDEE would be approximately 2082 calories. If you were very active (1.725x), it would be approximately 2993 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 1910 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 1910 calories?
Most people cut effectively for 8-16 weeks before needing a break. At 1910 calories, a 170 lb man should lose approximately 0.95 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 1.375x 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
Same Weight and Goal, Different Activity Levels
Sedentary
170 lbs, male, cutting
Lightly Active
170 lbs, male, cutting
Moderately Active
170 lbs, male, cutting
Very Active
170 lbs, male, cutting
Extra Active
170 lbs, male, 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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