Macros for 240 lb Men (Cutting, Very 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 very active TDEE (hard exercise 6-7 days per week).
3,175
Calories
~20% calorie deficit
232g
Protein
928 cal (29%)
285g
Carbs
1140 cal (36%)
123g
Fat
1107 cal (35%)
Running a 791 cal/day deficit (20% below TDEE). Expect ~1.58 lbs of fat loss per week while protecting 197 lbs of lean mass.
4 weeks
233.7 lbs
8 weeks
227.4 lbs
12 weeks
221 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 1.725) | 3,966 cal/day |
| Target Calories | 3,175 cal/day |
| Daily Deficit | 791 cal/day (20% deficit) |
| Expected Weekly Change | 1.58 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 1.725 = hard exercise 6-7 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 232g | 928 | 29% |
| Carbohydrates | 285g | 1140 | 36% |
| Fat | 123g | 1107 | 35% |
| Total | - | 3,175 | 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 calories1,058 cal
- Per-meal protein77g
- Per-meal carbs95g
- Per-meal fat41g
4 Meals Per Day
- Per-meal calories794 cal
- Per-meal protein58g
- Per-meal carbs71g
- Per-meal fat31g
5 Meals Per Day
- Per-meal calories635 cal
- Per-meal protein46g
- Per-meal carbs57g
- Per-meal fat25g
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)
- 7 x 100g chicken breast (31g each)
- 9 x 100g lean ground beef (26g each)
- 39 large eggs (6g each)
Carbs: 285g
- 6 cups cooked white rice (45g each)
- 11 medium bananas (27g each)
- 5 cups dry oats (54g each)
- 41 rice cakes (7g each)
Fat: 123g
- 9 tbsp olive oil (14g each)
- 14 tbsp almond butter (9g fat each)
- 7 oz walnuts (18g each)
- 9 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
Why is fat set at 123g for a cutting diet?
Fat is set at 35% of total calories, which is 1107 calories or 123g 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.
How do I split 232g of protein across meals?
Across 3 meals, each meal needs about 77g of protein. Across 5 meals or snacks, each needs about 46g. Research shows protein synthesis is maximized with 30-40g per meal for most people. 77g per meal in 3 meals is within the optimal 30-40g range.
What are 285g of carbs used for in a cutting diet?
The 285g of carbs provides 1140 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 285g, 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 209 calories and macros should be recalculated.
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 1.725x 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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