Macros for 240 lb Men (Bulking, Moderately 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 moderately active TDEE (moderate exercise 3-5 days per week).
3,919
Calories
~10% calorie surplus
205g
Protein
820 cal (21%)
480g
Carbs
1920 cal (49%)
131g
Fat
1179 cal (30%)
Running a 356 cal/day surplus (10% above TDEE). Expect ~0.71 lbs of weight gain per week, building on 197 lbs of lean mass.
4 weeks
242.8 lbs
8 weeks
245.7 lbs
12 weeks
248.5 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 1.55) | 3,563 cal/day |
| Target Calories | 3,919 cal/day |
| Daily Surplus | 356 cal/day (10% surplus) |
| Expected Weekly Change | 0.71 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 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 205g | 820 | 21% |
| Carbohydrates | 480g | 1920 | 49% |
| Fat | 131g | 1179 | 30% |
| Total | - | 3,919 | 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 calories1,306 cal
- Per-meal protein68g
- Per-meal carbs160g
- Per-meal fat44g
4 Meals Per Day
- Per-meal calories980 cal
- Per-meal protein51g
- Per-meal carbs120g
- Per-meal fat33g
5 Meals Per Day
- Per-meal calories784 cal
- Per-meal protein41g
- Per-meal carbs96g
- Per-meal fat26g
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)
- 9 scoops protein powder (22-25g each)
- 8 x 100g canned tuna (25g each)
Carbs: 480g
- 11 cups cooked rice (45g each)
- 9 cups dry oats (54g each)
- 18 medium sweet potatoes (26g each)
- 18 medium bananas (27g each)
Fat: 131g
- 9 tbsp olive oil (14g each)
- 16 tbsp peanut butter (8g fat each)
- 9 half avocados (15g each)
- 9 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
Why is protein 205g for bulking at 240 lbs?
Protein for bulking is set at 2.3g per kg of lean body mass. A 240 lb man with 197 lbs of lean mass needs 205g 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 3919 calories?
At 3919 calories per day, a 240 lb man should gain approximately 0.71 lbs per week. This assumes a TDEE of 3563 at moderately active activity and a surplus of 356 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 131g for a bulking diet?
Fat is set at 30% of total calories, which is 1179 calories or 131g 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 205g of protein across meals?
Across 3 meals, each meal needs about 68g of protein. Across 5 meals or snacks, each needs about 41g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 68g 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 1.55x 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
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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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