Macros for 240 lb Men (Cutting, Extra Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 240 lb man on a cutting diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a extra active TDEE (very hard exercise and physical job).
3,496
Calories
~20% calorie deficit
232g
Protein
928 cal (27%)
336g
Carbs
1344 cal (38%)
136g
Fat
1224 cal (35%)
Running a 872 cal/day deficit (20% below TDEE). Expect ~1.74 lbs of fat loss per week while protecting 197 lbs of lean mass.
4 weeks
233 lbs
8 weeks
226.1 lbs
12 weeks
219.1 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 1.9) | 4,368 cal/day |
| Target Calories | 3,496 cal/day |
| Daily Deficit | 872 cal/day (20% deficit) |
| Expected Weekly Change | 1.74 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 18% average body fat for men. Activity multiplier 1.9 = very hard exercise and physical job.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 232g | 928 | 27% |
| Carbohydrates | 336g | 1344 | 38% |
| Fat | 136g | 1224 | 35% |
| Total | - | 3,496 | 100% |
Protein is set at 2.6g per kg of lean body mass (197 lbs lean mass for this man). 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 calories1,165 cal
- Per-meal protein77g
- Per-meal carbs112g
- Per-meal fat45g
4 Meals Per Day
- Per-meal calories874 cal
- Per-meal protein58g
- Per-meal carbs84g
- Per-meal fat34g
5 Meals Per Day
- Per-meal calories699 cal
- Per-meal protein46g
- Per-meal carbs67g
- Per-meal fat27g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 77g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 232g
- 10 scoops protein powder (22-25g each)
- 9 x 100g cooked salmon fillet (25g each)
- 7 x 100g chicken breast (31g each)
- 9 x 100g lean ground beef (26g each)
Carbs: 336g
- 7 cups cooked white rice (45g each)
- 48 rice cakes (7g each)
- 12 medium bananas (27g each)
- 19 Medjool dates (18g each)
Fat: 136g
- 10 tbsp olive oil (14g each)
- 15 tbsp almond butter (9g fat each)
- 6 oz macadamia nuts (21g 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 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 3496 calorie target?
Your Extra Active activity level uses a multiplier of 1.9, giving a TDEE of 4368 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 losing weight at 3496 calories?
After 2 weeks with no movement, your actual TDEE likely differs from the estimate. Try reducing by 100-150 calories first. If energy drops significantly, check your protein intake before cutting calories further. Common issue: overestimating activity level.
How long should I stay in a cutting phase at 3496 calories?
Most people cut effectively for 8-16 weeks before needing a break. At 3496 calories, a 240 lb man should lose approximately 1.74 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 3496 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 350 calories on training days and subtract 350 on rest days. Your weekly calorie total stays fixed.
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 1.9x 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.
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