Macros for 220 lb Women (Maintenance, Very 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 very active TDEE (hard exercise 6-7 days per week).
3,426
Calories
Maintenance calories
172g
Protein
688 cal (20%)
428g
Carbs
1712 cal (50%)
114g
Fat
1026 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 1.725) | 3,425 cal/day |
| Target Calories | 3,426 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 1.725 = hard exercise 6-7 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 172g | 688 | 20% |
| Carbohydrates | 428g | 1712 | 50% |
| Fat | 114g | 1026 | 30% |
| Total | - | 3,426 | 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 calories1,142 cal
- Per-meal protein57g
- Per-meal carbs143g
- Per-meal fat38g
4 Meals Per Day
- Per-meal calories857 cal
- Per-meal protein43g
- Per-meal carbs107g
- Per-meal fat29g
5 Meals Per Day
- Per-meal calories685 cal
- Per-meal protein34g
- Per-meal carbs86g
- Per-meal fat23g
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
- 7 scoops protein powder (22-25g each)
- 6 x 100g chicken breast (31g each)
- 7 x 100g lean ground beef (26g each)
- 29 large eggs (6g each)
Carbs: 428g
- 10 cups cooked white rice (45g each)
- 16 medium bananas (27g each)
- 8 cups dry oats (54g each)
- 61 rice cakes (7g each)
Fat: 114g
- 8 tbsp olive oil (14g each)
- 13 tbsp almond butter (9g fat each)
- 6 oz walnuts (18g each)
- 8 tbsp coconut oil (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 does my activity level affect my 3426 calorie target?
Your Very Active activity level uses a multiplier of 1.725, giving a TDEE of 3425 calories. If you were sedentary (1.2x), your TDEE would be approximately 2383 calories. If you were very active (1.725x), it would be approximately 3426 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 maintaining weight at 3426 calories?
If your weight trends up or down consistently over 2 weeks at 3426 calories, your actual TDEE differs from the estimate. Adjust by 100 calories in the direction that corrects the trend. Recalculate every time you change activity level significantly.
How long should I stay in a maintenance phase at 3426 calories?
Maintenance phases should last 4-8 weeks between a cut and a bulk. They reset hunger hormones, establish a new weight set point, and give your body a break from the stress of a deficit or surplus.
Should I eat more on training days at 3426 calories?
Cycling calories is not necessary for most people. Hitting your daily target consistently produces better results than complex cycling protocols. If you want to cycle, shift 10-15% of daily calories from rest days to training days while keeping the weekly total the same. For example, add 343 calories on training days and subtract 343 on rest days. Your weekly calorie total stays fixed.
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 1.725x estimate for very 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
Previous Weight
210 lbs female maintenance very active
Next Weight
230 lbs female maintenance very active
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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