Macros for 210 lb Women (Bulking, Sedentary)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 210 lb woman on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a sedentary TDEE (desk job, little or no exercise).
2,526
Calories
~10% calorie surplus
164g
Protein
656 cal (26%)
274g
Carbs
1096 cal (43%)
86g
Fat
774 cal (31%)
Running a 231 cal/day surplus (10% above TDEE). Expect ~0.46 lbs of weight gain per week, building on 158 lbs of lean mass.
4 weeks
211.8 lbs
8 weeks
213.7 lbs
12 weeks
215.5 lbs
How These Macros Were Calculated
| Body Weight | 210 lbs |
|---|---|
| Estimated Lean Mass | 158 lbs (75% of body weight) |
| Lean Mass (kg) | 71.4 kg |
| BMR (Katch-McArdle) | 1,912 cal/day |
| TDEE (BMR x 1.2) | 2,295 cal/day |
| Target Calories | 2,526 cal/day |
| Daily Surplus | 231 cal/day (10% surplus) |
| Expected Weekly Change | 0.46 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 25% average body fat for women. Activity multiplier 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 164g | 656 | 26% |
| Carbohydrates | 274g | 1096 | 43% |
| Fat | 86g | 774 | 31% |
| Total | - | 2,526 | 100% |
Protein is set at 2.3g per kg of lean body mass (158 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 calories842 cal
- Per-meal protein55g
- Per-meal carbs91g
- Per-meal fat29g
4 Meals Per Day
- Per-meal calories632 cal
- Per-meal protein41g
- Per-meal carbs69g
- Per-meal fat22g
5 Meals Per Day
- Per-meal calories505 cal
- Per-meal protein33g
- Per-meal carbs55g
- Per-meal fat17g
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 cups cottage cheese (25g each)
Carbs: 274g
- 11 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: 86g
- 6 tbsp olive oil (14g each)
- 6 half avocados (15g each)
- 6 oz mixed nuts (14g each)
- 7 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
How do I split 164g of protein across meals?
Across 3 meals, each meal needs about 55g of protein. Across 5 meals or snacks, each needs about 33g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 55g per meal in 3 meals is within the optimal 30-40g range.
What are 274g of carbs used for in a bulking diet?
The 274g of carbs provides 1096 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a bulk, 274g 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 210 lb woman bulking to 225 lbs, the TDEE shifts by roughly 132 calories and macros should be recalculated.
What foods hit 164g protein, 86g fat, and 274g 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 86g: about 6 tablespoons of olive oil or peanut butter. Carb sources for 274g: roughly 6 cups of cooked rice (45g each) or 10 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
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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