Macros for 180 lb Men (Bulking, Sedentary)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 180 lb man on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a sedentary TDEE (desk job, little or no exercise).
2,396
Calories
~10% calorie surplus
154g
Protein
616 cal (26%)
265g
Carbs
1060 cal (44%)
80g
Fat
720 cal (30%)
Running a 218 cal/day surplus (10% above TDEE). Expect ~0.44 lbs of weight gain per week, building on 148 lbs of lean mass.
4 weeks
181.8 lbs
8 weeks
183.5 lbs
12 weeks
185.3 lbs
How These Macros Were Calculated
| Body Weight | 180 lbs |
|---|---|
| Estimated Lean Mass | 148 lbs (82% of body weight) |
| Lean Mass (kg) | 66.9 kg |
| BMR (Katch-McArdle) | 1,815 cal/day |
| TDEE (BMR x 1.2) | 2,178 cal/day |
| Target Calories | 2,396 cal/day |
| Daily Surplus | 218 cal/day (10% surplus) |
| Expected Weekly Change | 0.44 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 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 154g | 616 | 26% |
| Carbohydrates | 265g | 1060 | 44% |
| Fat | 80g | 720 | 30% |
| Total | - | 2,396 | 100% |
Protein is set at 2.3g per kg of lean body mass (148 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 calories799 cal
- Per-meal protein51g
- Per-meal carbs88g
- Per-meal fat27g
4 Meals Per Day
- Per-meal calories599 cal
- Per-meal protein39g
- Per-meal carbs66g
- Per-meal fat20g
5 Meals Per Day
- Per-meal calories479 cal
- Per-meal protein31g
- Per-meal carbs53g
- Per-meal fat16g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 51g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 154g
- 5 x 100g chicken breast (31g each)
- 26 large eggs (6g each)
- 9 cups whole-milk Greek yogurt (17g each)
- 6 cups cottage cheese (25g each)
Carbs: 265g
- 10 medium sweet potatoes (26g each)
- 5 cups dry oats (54g each)
- 7 cups cooked lentils (40g each)
- 6 cups cooked brown rice (45g each)
Fat: 80g
- 6 tbsp olive oil (14g each)
- 5 half avocados (15g each)
- 6 oz mixed nuts (14g each)
- 6 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 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 80g for a bulking 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 a calorie surplus. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
How do I split 154g of protein across meals?
Across 3 meals, each meal needs about 51g of protein. Across 5 meals or snacks, each needs about 31g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 51g per meal in 3 meals is within the optimal 30-40g range.
What are 265g of carbs used for in a bulking diet?
The 265g of carbs provides 1060 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a bulk, 265g 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 180 lb man bulking to 195 lbs, the TDEE shifts by roughly 145 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 1.2x 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
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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