Macros for 220 lb Women (Cutting, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 220 lb woman on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
2,186
Calories
~20% calorie deficit
194g
Protein
776 cal (36%)
105g
Carbs
420 cal (19%)
110g
Fat
990 cal (45%)
Running a 544 cal/day deficit (20% below TDEE). Expect ~1.09 lbs of fat loss per week while protecting 165 lbs of lean mass.
4 weeks
215.6 lbs
8 weeks
211.3 lbs
12 weeks
206.9 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 1.375) | 2,730 cal/day |
| Target Calories | 2,186 cal/day |
| Daily Deficit | 544 cal/day (20% deficit) |
| Expected Weekly Change | 1.09 lbs loss 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 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 194g | 776 | 36% |
| Carbohydrates | 105g | 420 | 19% |
| Fat | 110g | 990 | 45% |
| Total | - | 2,186 | 100% |
Protein is set at 2.6g per kg of lean body mass (165 lbs lean mass for this woman). Fat targets 35% 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 calories729 cal
- Per-meal protein65g
- Per-meal carbs35g
- Per-meal fat37g
4 Meals Per Day
- Per-meal calories547 cal
- Per-meal protein49g
- Per-meal carbs26g
- Per-meal fat28g
5 Meals Per Day
- Per-meal calories437 cal
- Per-meal protein39g
- Per-meal carbs21g
- Per-meal fat22g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 65g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 194g
- 6 x 100g chicken breast (31g each)
- 32 large eggs (6g each)
- 11 cups whole-milk Greek yogurt (17g each)
- 8 scoops protein powder (22-25g each)
Carbs: 105g
- 2 cups cooked rice (45g each)
- 2 cups dry oats (54g each)
- 4 medium sweet potatoes (26g each)
- 4 medium bananas (27g each)
Fat: 110g
- 8 tbsp olive oil (14g each)
- 7 half avocados (15g each)
- 14 tbsp peanut butter (8g fat 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 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 194g of protein across meals?
Across 3 meals, each meal needs about 65g of protein. Across 5 meals or snacks, each needs about 39g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 65g per meal in 3 meals is within the optimal 30-40g range.
What are 105g of carbs used for in a cutting diet?
The 105g of carbs provides 420 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a cut, carbs fill the remaining calories after protein and fat. At 105g, this is a moderate-carb cut, not a low-carb diet.
Should I recalculate my macros as I lose weight?
Yes. Recalculate every 10-15 lbs of weight loss. As your weight changes, lean mass, BMR, and TDEE all shift. For a 220 lb woman cutting to 205 lbs, the TDEE shifts by roughly 151 calories and macros should be recalculated.
What foods hit 194g protein, 110g fat, and 105g carbs?
Protein sources for 194g: roughly 6 x 100g portions of chicken breast (31g protein each), or 32 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 110g: about 8 tablespoons of olive oil or peanut butter. Carb sources for 105g: roughly 2 cups of cooked rice (45g each) or 4 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
When to Recalculate These Macros
Not losing weight after 2 consistent weeks
Reduce by 100-150 cal/day, pulling from carbs first. Your actual TDEE may be slightly below the 1.375x estimate. Confirm tracking accuracy before cutting further.
Losing more than 1.5 lbs per week
Add 100-200 cal/day from carbs. At 220 lbs, faster loss increases muscle loss risk and energy crashes. The target rate is 0.5-1 lb per week on a cut.
Lost 10 or more lbs from this starting weight
Recalculate at your new weight. BMR and TDEE drop as you lose mass. Eating the macros for 220 lbs when you weigh less will slow progress.
Other Weights and Goals
Previous Weight
210 lbs female cutting lightly active
Next Weight
230 lbs female cutting lightly active
Same Weight and Goal, Different Activity Levels
Sedentary
220 lbs, female, cutting
Lightly Active
220 lbs, female, cutting
Moderately Active
220 lbs, female, cutting
Very Active
220 lbs, female, cutting
Extra Active
220 lbs, female, cutting
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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