Macros for 240 lb Men (Cutting, Moderately 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 moderately active TDEE (moderate exercise 3-5 days per week).
2,851
Calories
~20% calorie deficit
232g
Protein
928 cal (33%)
231g
Carbs
924 cal (32%)
111g
Fat
999 cal (35%)
Running a 712 cal/day deficit (20% below TDEE). Expect ~1.42 lbs of fat loss per week while protecting 197 lbs of lean mass.
4 weeks
234.3 lbs
8 weeks
228.6 lbs
12 weeks
223 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 | 2,851 cal/day |
| Daily Deficit | 712 cal/day (20% deficit) |
| Expected Weekly Change | 1.42 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 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 232g | 928 | 33% |
| Carbohydrates | 231g | 924 | 32% |
| Fat | 111g | 999 | 35% |
| Total | - | 2,851 | 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 calories950 cal
- Per-meal protein77g
- Per-meal carbs77g
- Per-meal fat37g
4 Meals Per Day
- Per-meal calories713 cal
- Per-meal protein58g
- Per-meal carbs58g
- Per-meal fat28g
5 Meals Per Day
- Per-meal calories570 cal
- Per-meal protein46g
- Per-meal carbs46g
- Per-meal fat22g
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)
- 11 scoops protein powder (22-25g each)
- 9 x 100g canned tuna (25g each)
Carbs: 231g
- 5 cups cooked rice (45g each)
- 4 cups dry oats (54g each)
- 9 medium sweet potatoes (26g each)
- 9 medium bananas (27g each)
Fat: 111g
- 8 tbsp olive oil (14g each)
- 14 tbsp peanut butter (8g fat each)
- 7 half avocados (15g 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 long should I stay in a cutting phase at 2851 calories?
Most people cut effectively for 8-16 weeks before needing a break. At 2851 calories, a 240 lb man should lose approximately 1.42 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 2851 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 285 calories on training days and subtract 285 on rest days. Your weekly calorie total stays fixed.
How were the macros calculated for a 240 lb male?
The calculation uses the Katch-McArdle BMR formula. A 240 lb man with an estimated 82% lean mass (197 lbs lean) has a BMR of 2299 calories. Multiplied by 1.55 for moderately active activity (Moderate exercise 3-5 days per week), the TDEE is 3563 calories per day. For cutting, a 20% deficit brings the target to 2851 calories.
Why is protein 232g for cutting at 240 lbs?
Protein for cutting is set at 2.6g per kg of lean body mass. A 240 lb man with 197 lbs of lean mass needs 232g of protein per day. Higher protein during a cut preserves muscle tissue while in a calorie deficit.
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 1.55x 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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