Macros for 210 lb Men (Bulking, Moderately Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 210 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).
3,509
Calories
~10% calorie surplus
180g
Protein
720 cal (21%)
434g
Carbs
1736 cal (49%)
117g
Fat
1053 cal (30%)
Running a 321 cal/day surplus (10% above TDEE). Expect ~0.64 lbs of weight gain per week, building on 172 lbs of lean mass.
4 weeks
212.6 lbs
8 weeks
215.1 lbs
12 weeks
217.7 lbs
How These Macros Were Calculated
| Body Weight | 210 lbs |
|---|---|
| Estimated Lean Mass | 172 lbs (82% of body weight) |
| Lean Mass (kg) | 78.1 kg |
| BMR (Katch-McArdle) | 2,057 cal/day |
| TDEE (BMR x 1.55) | 3,188 cal/day |
| Target Calories | 3,509 cal/day |
| Daily Surplus | 321 cal/day (10% surplus) |
| Expected Weekly Change | 0.64 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 | 180g | 720 | 21% |
| Carbohydrates | 434g | 1736 | 49% |
| Fat | 117g | 1053 | 30% |
| Total | - | 3,509 | 100% |
Protein is set at 2.3g per kg of lean body mass (172 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 calories1,170 cal
- Per-meal protein60g
- Per-meal carbs145g
- Per-meal fat39g
4 Meals Per Day
- Per-meal calories877 cal
- Per-meal protein45g
- Per-meal carbs109g
- Per-meal fat29g
5 Meals Per Day
- Per-meal calories702 cal
- Per-meal protein36g
- Per-meal carbs87g
- Per-meal fat23g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 60g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 180g
- 6 x 100g chicken breast (31g each)
- 30 large eggs (6g each)
- 8 scoops protein powder (22-25g each)
- 7 x 100g canned tuna (25g each)
Carbs: 434g
- 10 cups cooked rice (45g each)
- 8 cups dry oats (54g each)
- 17 medium sweet potatoes (26g each)
- 16 medium bananas (27g each)
Fat: 117g
- 8 tbsp olive oil (14g each)
- 15 tbsp peanut butter (8g fat each)
- 8 half avocados (15g each)
- 8 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 180g protein, 117g fat, and 434g carbs?
Protein sources for 180g: roughly 6 x 100g portions of chicken breast (31g protein each), or 30 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 117g: about 8 tablespoons of olive oil or peanut butter. Carb sources for 434g: roughly 10 cups of cooked rice (45g each) or 16 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 3509 calorie target?
Your Moderately Active activity level uses a multiplier of 1.55, giving a TDEE of 3188 calories. If you were sedentary (1.2x), your TDEE would be approximately 2468 calories. If you were very active (1.725x), it would be approximately 3548 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 gaining weight at 3509 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Add 100-150 calories, prioritizing carbs. Gaining too fast (more than 1 lb/week)? Cut 100-150 calories. The target assumes moderately active activity.
How long should I stay in a bulking phase at 3509 calories?
Lean bulks typically run 12-20 weeks. At 3509 calories, expect gradual muscle gain with minimal fat. When body fat feels high (above 18-20% for men, 28-30% for women), transition to maintenance or a cut.
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
210 lbs, male, bulking
Lightly Active
210 lbs, male, bulking
Moderately Active
210 lbs, male, bulking
Very Active
210 lbs, male, bulking
Extra Active
210 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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