Macros for 220 lb Women (Bulking, Sedentary)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 220 lb woman on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a sedentary TDEE (desk job, little or no exercise).
2,622
Calories
~10% calorie surplus
172g
Protein
688 cal (26%)
281g
Carbs
1124 cal (43%)
90g
Fat
810 cal (31%)
Running a 239 cal/day surplus (10% above TDEE). Expect ~0.48 lbs of weight gain per week, building on 165 lbs of lean mass.
4 weeks
221.9 lbs
8 weeks
223.8 lbs
12 weeks
225.8 lbs
How These Macros Were Calculated
| Body Weight | 220 lbs |
|---|---|
| Estimated Lean Mass | 165 lbs (75% of body weight) |
| Lean Mass (kg) | 74.8 kg |
| BMR (Katch-McArdle) | 1,986 cal/day |
| TDEE (BMR x 1.2) | 2,383 cal/day |
| Target Calories | 2,622 cal/day |
| Daily Surplus | 239 cal/day (10% surplus) |
| Expected Weekly Change | 0.48 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 | 172g | 688 | 26% |
| Carbohydrates | 281g | 1124 | 43% |
| Fat | 90g | 810 | 31% |
| Total | - | 2,622 | 100% |
Protein is set at 2.3g per kg of lean body mass (165 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 calories874 cal
- Per-meal protein57g
- Per-meal carbs94g
- Per-meal fat30g
4 Meals Per Day
- Per-meal calories656 cal
- Per-meal protein43g
- Per-meal carbs70g
- Per-meal fat23g
5 Meals Per Day
- Per-meal calories524 cal
- Per-meal protein34g
- Per-meal carbs56g
- Per-meal fat18g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 57g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 172g
- 6 x 100g chicken breast (31g each)
- 29 large eggs (6g each)
- 10 cups whole-milk Greek yogurt (17g each)
- 7 cups cottage cheese (25g each)
Carbs: 281g
- 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: 90g
- 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 much weight will I gain at 2622 calories?
At 2622 calories per day, a 220 lb woman should gain approximately 0.48 lbs per week. This assumes a TDEE of 2383 at sedentary activity and a surplus of 239 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 90g for a bulking diet?
Fat is set at 31% of total calories, which is 810 calories or 90g 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 172g of protein across meals?
Across 3 meals, each meal needs about 57g of protein. Across 5 meals or snacks, each needs about 34g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 57g per meal in 3 meals is within the optimal 30-40g range.
What are 281g of carbs used for in a bulking diet?
The 281g of carbs provides 1124 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a bulk, 281g of carbs drives the calorie surplus needed for muscle growth. Rice, oats, and potatoes are the most efficient sources.
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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