Macros for 240 lb Men (Bulking, Lightly Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 240 lb man on a bulking diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a lightly active TDEE (light exercise 1-3 days per week).
3,476
Calories
~10% calorie surplus
205g
Protein
820 cal (24%)
403g
Carbs
1612 cal (46%)
116g
Fat
1044 cal (30%)
Running a 315 cal/day surplus (10% above TDEE). Expect ~0.63 lbs of weight gain per week, building on 197 lbs of lean mass.
4 weeks
242.5 lbs
8 weeks
245 lbs
12 weeks
247.6 lbs
How These Macros Were Calculated
| Body Weight | 240 lbs |
|---|---|
| Estimated Lean Mass | 197 lbs (82% of body weight) |
| Lean Mass (kg) | 89.3 kg |
| BMR (Katch-McArdle) | 2,299 cal/day |
| TDEE (BMR x 1.375) | 3,161 cal/day |
| Target Calories | 3,476 cal/day |
| Daily Surplus | 315 cal/day (10% surplus) |
| Expected Weekly Change | 0.63 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 18% average body fat for men. Activity multiplier 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 205g | 820 | 24% |
| Carbohydrates | 403g | 1612 | 46% |
| Fat | 116g | 1044 | 30% |
| Total | - | 3,476 | 100% |
Protein is set at 2.3g per kg of lean body mass (197 lbs lean mass for this man). 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 calories1,159 cal
- Per-meal protein68g
- Per-meal carbs134g
- Per-meal fat39g
4 Meals Per Day
- Per-meal calories869 cal
- Per-meal protein51g
- Per-meal carbs101g
- Per-meal fat29g
5 Meals Per Day
- Per-meal calories695 cal
- Per-meal protein41g
- Per-meal carbs81g
- Per-meal fat23g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 68g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 205g
- 7 x 100g chicken breast (31g each)
- 34 large eggs (6g each)
- 12 cups whole-milk Greek yogurt (17g each)
- 9 scoops protein powder (22-25g each)
Carbs: 403g
- 9 cups cooked rice (45g each)
- 7 cups dry oats (54g each)
- 16 medium sweet potatoes (26g each)
- 15 medium bananas (27g each)
Fat: 116g
- 8 tbsp olive oil (14g each)
- 8 half avocados (15g each)
- 15 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 18% 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 3476 calorie target?
Your Lightly Active activity level uses a multiplier of 1.375, giving a TDEE of 3161 calories. If you were sedentary (1.2x), your TDEE would be approximately 2759 calories. If you were very active (1.725x), it would be approximately 3966 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 gaining weight at 3476 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Add 100-150 calories, prioritizing carbs. Gaining too fast (more than 1 lb/week)? Cut 100-150 calories. The target assumes lightly active activity.
How long should I stay in a bulking phase at 3476 calories?
Lean bulks typically run 12-20 weeks. At 3476 calories, expect gradual muscle gain with minimal fat. When body fat feels high (above 18-20% for men, 28-30% for women), transition to maintenance or a cut.
Should I eat more on training days at 3476 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 348 calories on training days and subtract 348 on rest days. Your weekly calorie total stays fixed.
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 1.375x 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
Sedentary
240 lbs, male, bulking
Lightly Active
240 lbs, male, bulking
Moderately Active
240 lbs, male, bulking
Very Active
240 lbs, male, bulking
Extra Active
240 lbs, male, bulking
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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