Macros for 220 lb Women (Maintenance, Moderately Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 220 lb woman on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a moderately active TDEE (moderate exercise 3-5 days per week).
3,079
Calories
Maintenance calories
172g
Protein
688 cal (22%)
366g
Carbs
1464 cal (48%)
103g
Fat
927 cal (30%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 220 lb body weight while optimizing protein for muscle retention.
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 1.55) | 3,078 cal/day |
| Target Calories | 3,079 cal/day |
| Calorie Change | None (maintenance) |
| Expected Weekly Change | Stable weight |
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 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 172g | 688 | 22% |
| Carbohydrates | 366g | 1464 | 48% |
| Fat | 103g | 927 | 30% |
| Total | - | 3,079 | 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 calories1,026 cal
- Per-meal protein57g
- Per-meal carbs122g
- Per-meal fat34g
4 Meals Per Day
- Per-meal calories770 cal
- Per-meal protein43g
- Per-meal carbs92g
- Per-meal fat26g
5 Meals Per Day
- Per-meal calories616 cal
- Per-meal protein34g
- Per-meal carbs73g
- Per-meal fat21g
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)
- 8 scoops protein powder (22-25g each)
- 7 x 100g canned tuna (25g each)
Carbs: 366g
- 8 cups cooked rice (45g each)
- 7 cups dry oats (54g each)
- 14 medium sweet potatoes (26g each)
- 14 medium bananas (27g each)
Fat: 103g
- 7 tbsp olive oil (14g each)
- 13 tbsp peanut butter (8g fat each)
- 7 half avocados (15g each)
- 7 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
Why is fat set at 103g for a maintenance diet?
Fat is set at 30% of total calories, which is 927 calories or 103g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. Keeping fat at 30% of calories maintains hormone function during maintenance. 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 366g of carbs used for in a maintenance diet?
The 366g of carbs provides 1464 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. At maintenance, 366g of carbs fuels daily activity at a sustainable level without gain or loss.
Should I recalculate my macros as I track weight?
At maintenance, recalculate your TDEE every 4-8 weeks if your weight shifts more than 5 lbs consistently. Lean mass changes affect calorie needs.
When to Recalculate These Macros
Weight trending upward over 2 weeks
Reduce by 100-150 cal/day from carbs. Your actual TDEE is slightly below the 1.55x estimate for moderately active activity.
Weight trending downward over 2 weeks
Add 100-150 cal/day from carbs or fat. You may be more active than the multiplier accounts for, or your metabolism has adapted upward.
Activity level has changed significantly
Switch to the matching activity level using the selector above. The difference between sedentary and moderately active can be 300-500 cal/day at 220 lbs.
Other Weights and Goals
Same Weight and Goal, Different Activity Levels
Sedentary
220 lbs, female, maintenance
Lightly Active
220 lbs, female, maintenance
Moderately Active
220 lbs, female, maintenance
Very Active
220 lbs, female, maintenance
Extra Active
220 lbs, female, maintenance
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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