Macros for 240 lb Men (Cutting, Lightly 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 lightly active TDEE (light exercise 1-3 days per week).
2,530
Calories
~20% calorie deficit
232g
Protein
928 cal (37%)
180g
Carbs
720 cal (28%)
98g
Fat
882 cal (35%)
Running a 631 cal/day deficit (20% below TDEE). Expect ~1.26 lbs of fat loss per week while protecting 197 lbs of lean mass.
4 weeks
235 lbs
8 weeks
229.9 lbs
12 weeks
224.9 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 | 2,530 cal/day |
| Daily Deficit | 631 cal/day (20% deficit) |
| Expected Weekly Change | 1.26 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 1.375 = light exercise 1-3 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 232g | 928 | 37% |
| Carbohydrates | 180g | 720 | 28% |
| Fat | 98g | 882 | 35% |
| Total | - | 2,530 | 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 calories843 cal
- Per-meal protein77g
- Per-meal carbs60g
- Per-meal fat33g
4 Meals Per Day
- Per-meal calories633 cal
- Per-meal protein58g
- Per-meal carbs45g
- Per-meal fat25g
5 Meals Per Day
- Per-meal calories506 cal
- Per-meal protein46g
- Per-meal carbs36g
- Per-meal fat20g
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
- 7 x 100g chicken breast (31g each)
- 39 large eggs (6g each)
- 14 cups whole-milk Greek yogurt (17g each)
- 10 scoops protein powder (22-25g each)
Carbs: 180g
- 4 cups cooked rice (45g each)
- 3 cups dry oats (54g each)
- 7 medium sweet potatoes (26g each)
- 7 medium bananas (27g each)
Fat: 98g
- 7 tbsp olive oil (14g each)
- 7 half avocados (15g each)
- 12 tbsp peanut butter (8g fat each)
- 7 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
What are 180g of carbs used for in a cutting diet?
The 180g of carbs provides 720 calories for workouts and brain function. Carbohydrates replenish muscle glycogen after training, supporting performance and recovery. On a cut, carbs fill the remaining calories after protein and fat. At 180g, this is a moderate-carb cut, not a low-carb diet.
Should I recalculate my macros as I lose weight?
Yes. Recalculate every 10-15 lbs of weight loss. As your weight changes, lean mass, BMR, and TDEE all shift. For a 240 lb man cutting to 225 lbs, the TDEE shifts by roughly 166 calories and macros should be recalculated.
What foods hit 232g protein, 98g fat, and 180g carbs?
Protein sources for 232g: roughly 7 x 100g portions of chicken breast (31g protein each), or 39 eggs (6g each), combined with Greek yogurt or protein powder. Fat sources for 98g: about 7 tablespoons of olive oil or peanut butter. Carb sources for 180g: roughly 4 cups of cooked rice (45g each) or 7 cups of oats (27g each). A food tracking app is the most accurate way to hit these targets.
How does my activity level affect my 2530 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.
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 1.375x 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
Sedentary
240 lbs, male, cutting
Lightly Active
240 lbs, male, cutting
Moderately Active
240 lbs, male, cutting
Very Active
240 lbs, male, cutting
Extra Active
240 lbs, male, cutting
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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