Macros for 170 lb Men (Maintenance, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 170 lb man on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
2,388
Calories
Maintenance calories
145g
Protein
580 cal (24%)
272g
Carbs
1088 cal (46%)
80g
Fat
720 cal (30%)
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 | 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 | 2,388 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 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 | 145g | 580 | 24% |
| Carbohydrates | 272g | 1088 | 46% |
| Fat | 80g | 720 | 30% |
| Total | - | 2,388 | 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 calories796 cal
- Per-meal protein48g
- Per-meal carbs91g
- Per-meal fat27g
4 Meals Per Day
- Per-meal calories597 cal
- Per-meal protein36g
- Per-meal carbs68g
- Per-meal fat20g
5 Meals Per Day
- Per-meal calories478 cal
- Per-meal protein29g
- Per-meal carbs54g
- Per-meal fat16g
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)
- 9 cups whole-milk Greek yogurt (17g each)
- 6 scoops protein powder (22-25g each)
Carbs: 272g
- 6 cups cooked rice (45g each)
- 5 cups dry oats (54g each)
- 10 medium sweet potatoes (26g each)
- 10 medium bananas (27g each)
Fat: 80g
- 6 tbsp olive oil (14g each)
- 5 half avocados (15g each)
- 10 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 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 protein 145g for maintenance at 170 lbs?
Protein for maintenance is set at 2.3g per kg of lean body mass. A 170 lb man with 139 lbs of lean mass needs 145g of protein per day. At maintenance, 2.3g per kg of lean mass supports daily muscle repair and satiety.
How much weight will I change at 2388 calories?
At 2388 calories per day, your weight should stay stable within normal daily fluctuation (1-3 lbs of water weight). This is your estimated TDEE for lightly active activity. If you consistently gain or lose weight at this intake, your actual TDEE differs from the estimate.
Why is fat set at 80g for a maintenance diet?
Fat is set at 30% of total calories, which is 720 calories or 80g 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 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.
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 1.375x estimate for lightly active 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
Previous Weight
160 lbs male maintenance lightly active
Next Weight
180 lbs male maintenance lightly active
Same Weight and Goal, Different Activity Levels
Sedentary
170 lbs, male, maintenance
Lightly Active
170 lbs, male, maintenance
Moderately Active
170 lbs, male, maintenance
Very Active
170 lbs, male, maintenance
Extra Active
170 lbs, male, maintenance
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.
Try FitCommit Free