Macros for 240 lb Men (Bulking, Sedentary)
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 sedentary TDEE (desk job, little or no exercise).
3,037
Calories
~10% calorie surplus
205g
Protein
820 cal (27%)
327g
Carbs
1308 cal (43%)
101g
Fat
909 cal (30%)
Running a 278 cal/day surplus (10% above TDEE). Expect ~0.56 lbs of weight gain per week, building on 197 lbs of lean mass.
4 weeks
242.2 lbs
8 weeks
244.5 lbs
12 weeks
246.7 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 1.2) | 2,759 cal/day |
| Target Calories | 3,037 cal/day |
| Daily Surplus | 278 cal/day (10% surplus) |
| Expected Weekly Change | 0.56 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 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 205g | 820 | 27% |
| Carbohydrates | 327g | 1308 | 43% |
| Fat | 101g | 909 | 30% |
| Total | - | 3,037 | 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 calories1,012 cal
- Per-meal protein68g
- Per-meal carbs109g
- Per-meal fat34g
4 Meals Per Day
- Per-meal calories759 cal
- Per-meal protein51g
- Per-meal carbs82g
- Per-meal fat25g
5 Meals Per Day
- Per-meal calories607 cal
- Per-meal protein41g
- Per-meal carbs65g
- Per-meal fat20g
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)
- 8 cups cottage cheese (25g each)
Carbs: 327g
- 13 medium sweet potatoes (26g each)
- 6 cups dry oats (54g each)
- 8 cups cooked lentils (40g each)
- 7 cups cooked brown rice (45g each)
Fat: 101g
- 7 tbsp olive oil (14g each)
- 7 half avocados (15g each)
- 7 oz mixed nuts (14g each)
- 8 x 100g salmon fillet (13g 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 fat set at 101g for a bulking diet?
Fat is set at 30% of total calories, which is 909 calories or 101g 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.
What are 327g of carbs used for in a bulking diet?
The 327g of carbs provides 1308 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a bulk, 327g of carbs drives the calorie surplus needed for muscle growth. Rice, oats, and potatoes are the most efficient sources.
Should I recalculate my macros as I gain weight?
Yes. Recalculate every 10-15 lbs of weight gain. As your weight changes, lean mass, BMR, and TDEE all shift. For a 240 lb man bulking to 255 lbs, the TDEE shifts by roughly 142 calories and macros should be recalculated.
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 1.2x 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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