Macros for 240 lb Men (Cutting, Sedentary)
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 sedentary TDEE (desk job, little or no exercise).
2,206
Calories
~20% calorie deficit
232g
Protein
928 cal (42%)
99g
Carbs
396 cal (18%)
98g
Fat
882 cal (40%)
Running a 553 cal/day deficit (20% below TDEE). Expect ~1.11 lbs of fat loss per week while protecting 197 lbs of lean mass.
4 weeks
235.6 lbs
8 weeks
231.1 lbs
12 weeks
226.7 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 | 2,206 cal/day |
| Daily Deficit | 553 cal/day (20% deficit) |
| Expected Weekly Change | 1.11 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 1.2 = desk job, little or no exercise.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 232g | 928 | 42% |
| Carbohydrates | 99g | 396 | 18% |
| Fat | 98g | 882 | 40% |
| Total | - | 2,206 | 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 calories735 cal
- Per-meal protein77g
- Per-meal carbs33g
- Per-meal fat33g
4 Meals Per Day
- Per-meal calories552 cal
- Per-meal protein58g
- Per-meal carbs25g
- Per-meal fat25g
5 Meals Per Day
- Per-meal calories441 cal
- Per-meal protein46g
- Per-meal carbs20g
- 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)
- 9 cups cottage cheese (25g each)
Carbs: 99g
- 4 medium sweet potatoes (26g each)
- 2 cups dry oats (54g each)
- 2 cups cooked lentils (40g each)
- 2 cups cooked brown rice (45g each)
Fat: 98g
- 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
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 1.2 for sedentary activity (Desk job, little or no exercise), the TDEE is 2759 calories per day. For cutting, a 20% deficit brings the target to 2206 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.
How much weight will I lose at 2206 calories?
At 2206 calories per day, a 240 lb man should lose approximately 1.11 lbs per week. This assumes a TDEE of 2759 at sedentary activity and a deficit of 553 calories per day. Results vary based on actual metabolic rate, training load, and adherence.
Why is fat set at 98g for a cutting diet?
Fat is set at 40% of total calories, which is 882 calories or 98g per day. Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. During a deficit, fat is set at or above 35% of target calories to protect hormonal function and satiety while losing weight. Dropping fat below 20% of total calories can impair testosterone, estrogen, and recovery.
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 1.2x 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.
Try FitCommit Free