Macros for 240 lb Women (Cutting, Very Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 240 lb woman on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a very active TDEE (hard exercise 6-7 days per week).
2,944
Calories
~20% calorie deficit
212g
Protein
848 cal (29%)
254g
Carbs
1016 cal (34%)
120g
Fat
1080 cal (37%)
Running a 735 cal/day deficit (20% below TDEE). Expect ~1.47 lbs of fat loss per week while protecting 180 lbs of lean mass.
4 weeks
234.1 lbs
8 weeks
228.2 lbs
12 weeks
222.4 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 | 2,944 cal/day |
| Daily Deficit | 735 cal/day (20% deficit) |
| Expected Weekly Change | 1.47 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 1.725 = hard exercise 6-7 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 212g | 848 | 29% |
| Carbohydrates | 254g | 1016 | 34% |
| Fat | 120g | 1080 | 37% |
| Total | - | 2,944 | 100% |
Protein is set at 2.6g per kg of lean body mass (180 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 calories981 cal
- Per-meal protein71g
- Per-meal carbs85g
- Per-meal fat40g
4 Meals Per Day
- Per-meal calories736 cal
- Per-meal protein53g
- Per-meal carbs64g
- Per-meal fat30g
5 Meals Per Day
- Per-meal calories589 cal
- Per-meal protein42g
- Per-meal carbs51g
- Per-meal fat24g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 71g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 212g
- 9 scoops protein powder (22-25g each)
- 7 x 100g chicken breast (31g each)
- 8 x 100g lean ground beef (26g each)
- 35 large eggs (6g each)
Carbs: 254g
- 6 cups cooked white rice (45g each)
- 9 medium bananas (27g each)
- 5 cups dry oats (54g each)
- 36 rice cakes (7g each)
Fat: 120g
- 9 tbsp olive oil (14g each)
- 13 tbsp almond butter (9g fat each)
- 7 oz walnuts (18g each)
- 9 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 long should I stay in a cutting phase at 2944 calories?
Most people cut effectively for 8-16 weeks before needing a break. At 2944 calories, a 240 lb woman should lose approximately 1.47 lbs per week. After 10-12 weeks, take a 4-8 week maintenance break to reset ghrelin and cortisol before cutting again.
Should I eat more on training days at 2944 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 294 calories on training days and subtract 294 on rest days. Your weekly calorie total stays fixed.
How were the macros calculated for a 240 lb female?
The calculation uses the Katch-McArdle BMR formula. A 240 lb woman with an estimated 75% lean mass (180 lbs lean) has a BMR of 2133 calories. Multiplied by 1.725 for very active activity (Hard exercise 6-7 days per week), the TDEE is 3679 calories per day. For cutting, a 20% deficit brings the target to 2944 calories.
Why is protein 212g for cutting at 240 lbs?
Protein for cutting is set at 2.6g per kg of lean body mass. A 240 lb woman with 180 lbs of lean mass needs 212g of protein per day. Higher protein during a cut preserves muscle tissue while in a calorie deficit.
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 1.725x estimate. Confirm tracking accuracy before cutting further.
Losing more than 1.5 lbs per week
Add 100-200 cal/day from carbs. At 240 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 240 lbs when you weigh less will slow progress.
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.
Try FitCommit Free