Macros for 240 lb Women (Bulking, Very Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 240 lb woman on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a very active TDEE (hard exercise 6-7 days per week).
4,047
Calories
~10% calorie surplus
188g
Protein
752 cal (19%)
520g
Carbs
2080 cal (51%)
135g
Fat
1215 cal (30%)
Running a 368 cal/day surplus (10% above TDEE). Expect ~0.74 lbs of weight gain per week, building on 180 lbs of lean mass.
4 weeks
243 lbs
8 weeks
245.9 lbs
12 weeks
248.9 lbs
How These Macros Were Calculated
| Body Weight | 240 lbs |
|---|---|
| Estimated Lean Mass | 180 lbs (75% of body weight) |
| Lean Mass (kg) | 81.6 kg |
| BMR (Katch-McArdle) | 2,133 cal/day |
| TDEE (BMR x 1.725) | 3,679 cal/day |
| Target Calories | 4,047 cal/day |
| Daily Surplus | 368 cal/day (10% surplus) |
| Expected Weekly Change | 0.74 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 1.725 = hard exercise 6-7 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 188g | 752 | 19% |
| Carbohydrates | 520g | 2080 | 51% |
| Fat | 135g | 1215 | 30% |
| Total | - | 4,047 | 100% |
Protein is set at 2.3g per kg of lean body mass (180 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 calories1,349 cal
- Per-meal protein63g
- Per-meal carbs173g
- Per-meal fat45g
4 Meals Per Day
- Per-meal calories1,012 cal
- Per-meal protein47g
- Per-meal carbs130g
- Per-meal fat34g
5 Meals Per Day
- Per-meal calories809 cal
- Per-meal protein38g
- Per-meal carbs104g
- Per-meal fat27g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 63g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 188g
- 8 scoops protein powder (22-25g each)
- 6 x 100g chicken breast (31g each)
- 7 x 100g lean ground beef (26g each)
- 31 large eggs (6g each)
Carbs: 520g
- 12 cups cooked white rice (45g each)
- 19 medium bananas (27g each)
- 10 cups dry oats (54g each)
- 74 rice cakes (7g each)
Fat: 135g
- 10 tbsp olive oil (14g each)
- 15 tbsp almond butter (9g fat each)
- 8 oz walnuts (18g each)
- 10 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
Why is protein 188g for bulking at 240 lbs?
Protein for bulking is set at 2.3g per kg of lean body mass. A 240 lb woman with 180 lbs of lean mass needs 188g of protein per day. During a bulk, 2.3g per kg of lean mass supports muscle protein synthesis without excess calories from protein.
How much weight will I gain at 4047 calories?
At 4047 calories per day, a 240 lb woman should gain approximately 0.74 lbs per week. This assumes a TDEE of 3679 at very active activity and a surplus of 368 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 135g for a bulking diet?
Fat is set at 30% of total calories, which is 1215 calories or 135g 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 188g of protein across meals?
Across 3 meals, each meal needs about 63g of protein. Across 5 meals or snacks, each needs about 38g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 63g per meal in 3 meals is within the optimal 30-40g range.
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 1.725x 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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