Macros for a 240 lb Man: 4,369 Cal Maintenance Plan
Written and reviewed by
Andrew Menechian, Head of Fitness, FitCommit
PN1, PNC 1&2, Poliquin PICP 1&2 · Updated May 2026
Maintaining 240 lb as an extra active male means 4,369 cal daily: 205g protein, 615g carbs, 121g fat. These numbers match your 4,368 TDEE exactly, with protein weighted to hold 197 lbs of lean mass and a minor surplus capacity for muscle repair. Weekly weigh-ins matter more than daily, since food volume and water swings show up as 2 to 3 lbs of scale noise. Maintenance only works long term when paired with progressive resistance training. Without it, the body has no reason to preserve the lean tissue these macros are built to protect. Hit protein every day. Let carbs and fat flex by about 20g as training load varies.
Comparing weights? See the same plan for a 230 lb man or a 250 lb man. Prefer a different goal? Try cutting macros at 240 lbs or bulking macros at 240 lbs. Or see the same macros for a 240 lb woman.
4,369
Calories
Maintenance calories
205g
Protein
820 cal (19%)
615g
Carbs
2460 cal (56%)
121g
Fat
1089 cal (25%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 240 lb body weight while optimizing protein for muscle retention.
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 | 4,369 cal/day |
| Calorie Change | None (maintenance) |
| Expected Weekly Change | Stable weight |
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. These static macro guide pages use one combined activity level for readable comparisons. The interactive macro calculator separates daily movement from training for a more precise target.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 205g | 820 | 19% |
| Carbohydrates | 615g | 2460 | 56% |
| Fat | 121g | 1089 | 25% |
| Total | - | 4,369 | 100% |
Protein is set at 2.3g per kg of lean body mass (197 lbs lean mass for this man). Fat targets 25% of target calories with a unisex floor of max(0.5g per kg body weight, 20% of calories) applied if the percentage drops below it. Carbs fill the remaining calories, with a 50g minimum for brain function.
Meal Split Examples
3 Meals Per Day
- Per-meal calories1,456 cal
- Per-meal protein68g
- Per-meal carbs205g
- Per-meal fat40g
4 Meals Per Day
- Per-meal calories1,092 cal
- Per-meal protein51g
- Per-meal carbs154g
- Per-meal fat30g
5 Meals Per Day
- Per-meal calories874 cal
- Per-meal protein41g
- Per-meal carbs123g
- Per-meal fat24g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 68g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 205g
- 9 scoops protein powder (22-25g each)
- 8 x 100g cooked salmon fillet (25g each)
- 7 x 100g chicken breast (31g each)
- 8 x 100g lean ground beef (26g each)
Carbs: 615g
- 14 cups cooked white rice (45g each)
- 88 rice cakes (7g each)
- 23 medium bananas (27g each)
- 34 Medjool dates (18g each)
Fat: 121g
- 9 tbsp olive oil (14g each)
- 13 tbsp almond butter (9g fat each)
- 6 oz macadamia nuts (21g 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.
How Macros Shift at Nearby Weights
Same male, maintenance goal, extra active activity. Your row is highlighted.
| Weight | Calories | Protein | Carbs | Fat | TDEE |
|---|---|---|---|---|---|
| 220 lbs | 4,061 | 188g | 573g | 113g | 4,060 |
| 230 lbs | 4,213 | 197g | 593g | 117g | 4,212 |
| 240 lbs | 4,369 | 205g | 615g | 121g | 4,368 |
| 250 lbs | 4,522 | 214g | 633g | 126g | 4,520 |
| 260 lbs | 4,674 | 222g | 654g | 130g | 4,672 |
Each 10 lb change shifts TDEE by roughly 153 calories at extra active activity. Recalculate at your new weight after every 10-15 lb change.
Sample Day of Eating
A representative day hitting 4,369 calories, 205g protein, 615g carbs, 121g fat. Adjust portions to match your food preferences.
Breakfast
~1,311 cal
- 10 large eggs
- 4 cups dry oats
- 1 medium banana
Lunch
~1,529 cal
- 231g chicken breast
- 5 cups cooked rice
- 1 tbsp olive oil
- 1 cup cooked broccoli
Dinner
~1,529 cal
- 287g salmon
- 8 medium sweet potatos
- 1 tbsp olive oil
- 1 cup cooked spinach
These are approximate servings. Exact macro hits require a food tracking app. Use this as a starting template and adjust portions to match your targets.
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.
3 Sample Meals Hitting These Macros
Each meal delivers roughly 1456 calories, 68g protein, 205g carbs, and 40g fat, which is a third of your 4369 cal daily target.
Three-Egg Veggie Scramble
Balanced breakfast with whole eggs for fat, toast for carbs, lean protein.
Ingredients
- 3 whole eggs
- 272g egg whites
- 410g whole-grain toast (7 slices)
- 12g butter
- 100g spinach, mushrooms, tomato
Instructions (10 min)
- Whisk eggs and egg whites with salt and pepper.
- Sauté vegetables in butter 3 min.
- Pour egg mixture in, scramble on medium heat, 4-5 min.
- Serve with toast.
Turkey and Avocado Sandwich
Quick, balanced, and travels well. A go-to maintenance lunch.
Ingredients
- 234g deli turkey breast
- 477g whole-grain bread (about 8 slices)
- 267g avocado
- 2 slices tomato, lettuce, mustard
- Salt, pepper to taste
Instructions (7 min)
- Toast bread lightly.
- Mash avocado onto one slice.
- Layer turkey, tomato, lettuce.
- Add mustard, salt, pepper. Close and slice diagonally.
Baked Cod with Quinoa
White fish, ancient grain, and a green vegetable. Clean maintenance dinner.
Ingredients
- 378g cod fillet
- 976g cooked quinoa
- 150g asparagus
- 80g olive oil
- Lemon, dill, salt, pepper
Instructions (25 min)
- Preheat oven to 200C (400F). Place cod on parchment, drizzle with olive oil, lemon, dill.
- Bake 12-15 min until flaky.
- Cook quinoa to package directions.
- Roast asparagus 10 min at same temperature as cod.
How to Hit These Macros Daily
Buy a digital food scale
A food scale eliminates the single biggest source of calorie miscalculation: eyeballed portions. A $15 scale pays for itself the first week by surfacing hidden 200 to 400 cal overshoots. Required for hitting 4369 cal precisely.
Plan 3 meals that total 4369 calories
Divide daily calories evenly: roughly 1456 cal per meal for a 240 lb man. Each meal targets about 68g protein, 205g carbs, and 40g fat.
Hit 205g protein first
Protein is the lock, carbs and fat are the flex. 205g across 3 meals is 68g each. Pick one anchor protein source per meal (chicken, beef, fish, Greek yogurt, eggs) and portion it before adding anything else. If you fall short on calories by bedtime, top up with carbs or fat, not extra protein.
Split carbs and fat around training
Put 154g of your 615g carbs in the meal 1-2 hours pre-workout and 185g in the post-workout meal. Spread fat evenly across remaining meals. Carb timing matters for training quality on a target.
Track every input for 14 days
Log every meal, snack, drink, and cooking oil for 14 days using any tracking app. No eyeballing. The calibration period surfaces blind spots: dressings, condiments, weekend drift. After 14 days, tracking becomes automatic.
Adjust by 100 cal weekly based on the scale trend
Step on the scale 5 mornings a week, average the readings. Compare to last week. If the weekly average drifts more than 1.5 lbs in either direction, adjust 100 cal opposite the drift. Never adjust on a single day's reading.
What This Looks Like In Practice
Meal timing and structure
At maintenance, meal timing is flexible because total calories are the main lever. 3 to 4 meals works for most schedules. A 240 lb man holding 4369 cal can skip breakfast and eat two larger meals, or spread across 5 smaller ones. What matters is hitting 205g of protein total and staying within ±100 cal of target on a weekly average. Consistency at the week level beats precision at the meal level.
Training day nutrition
At maintenance for a 240 lb man, train to preserve or slowly build lean mass. Pre-workout, 154g of your 615g daily carbs 60 to 90 min before lifting supports performance. Post-workout, 185g of carbs plus 30g to 40g protein replenishes glycogen and triggers synthesis. Lifting 3 to 4 times per week with progressive overload is what keeps the 205g protein target from becoming wasted at 4369 cal. Without resistance training, the body has no reason to preserve the lean mass these macros are built to protect, and your 4368 TDEE will drift down within a year.
Common pitfalls to avoid
At maintenance for a 240 lb man on 4369 cal, the biggest pitfall is drift. Weight creeps up 2 to 3 lbs over a month, scale moves feel noisy, and six months later the baseline is 12 lbs heavier. Fix this with a weekly average: step on the scale 5 mornings a week, take the 7-day average, compare week-over-week against your 240 lb set point. Second pitfall: dropping training once calorie pressure is off. Without progressive resistance training, muscle mass slowly declines, which lowers your 4368 TDEE, which turns 4369 into 4269+ effective cal within a year. Lift 3 times a week minimum at 205g protein daily.
Frequently Asked Questions
How long should I stay in a maintenance phase at 4369 calories?
Maintenance phases should last 4-8 weeks between a cut and a bulk. They reset hunger hormones, establish a new weight set point, and give your body a break from the stress of a deficit or surplus.
Should I eat more on training days at 4369 calories?
Calorie cycling is not necessary for most people. Consistent daily targets outperform complex cycling protocols. If you want to try it, shift 10-15% of calories from rest days to training days while keeping the weekly total at 30583 calories.
Is 4369 calories per day too fixed for a 240 lb male?
4369 matches a 4368 TDEE almost exactly. For a 240 lb man at extra active activity, this is the calibration where body weight holds steady on a weekly average. Daily scale moves of 1-3 lbs are water and gut content, not fat. If the 7-day average trends in either direction for 3 weeks, adjust by 100 cal in the opposite direction.
How should I distribute 205g of protein across the day for muscle protein synthesis?
Spread 205g across 7 meals of roughly 30g each, spaced 3-5 hours apart. Each meal hits the leucine threshold needed to trigger muscle protein synthesis. A 30-40g casein or Greek yogurt dose before sleep extends overnight synthesis — especially valuable during recomposition.
Can I swap carbs for fat or vice versa within my 4369 calorie target?
Yes. Keep protein fixed at 205g and swap carbs and fat freely — 10g of fat trades for ~23g of carbs. Two floors: fat above 97g (20% of calories) and carbs above 50g. Hit protein, land at 4369 calories, and the carb-fat split is yours.
Should I drink my calories or eat them at 240 lbs?
Mix both. At maintenance, there is no forcing function. Whole foods deliver micronutrients and fiber that liquid calories skip. A protein shake post-workout plus 3-4 solid meals is the cleanest split. If you enjoy a daily smoothie or latte, count the calories against 4369 and move on. Alcohol is the single biggest blind spot, 150-300 cal per drink with zero satiety.
When to Recalculate These Macros
Weight trending upward over 2 weeks
Reduce by 100-150 cal/day from carbs. Your actual TDEE is slightly below the 1.9x estimate for extra active activity.
Weight trending downward over 2 weeks
Add 100-150 cal/day from carbs or fat. You may be more active than the multiplier accounts for, or your metabolism has adapted upward.
Activity level has changed significantly
Switch to the matching activity level using the selector above. The difference between sedentary and moderately active can be 300-500 cal/day at 240 lbs.
Other Weights and Goals
Previous Weight
230 lbs male maintenance extra active
Next Weight
250 lbs male maintenance extra active
Same Weight and Goal, Different Activity Levels
Macro targets on this page use the energy-balance framework described in our body weight methodology.
References
Primary sources behind the protein, fat, and calorie targets on this page. Reviewed by Andrew Menechian, Head of Fitness, FitCommit.
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011.Protein targets for lean mass retention during cuts (2.3-2.6g/kg LBM).
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014.Cutting deficits, protein intake, and fat minimums for hormone protection.
- Aragon AA, et al. International Society of Sports Nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017.ISSN position on macro distribution for body-composition goals.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018.Evidence ceiling on protein intake for muscle gain (~1.6g/kg body weight).
- National Institutes of Health, Office of Dietary Supplements. Protein and Amino Acids (Dietary Reference Intakes).Baseline RDAs for protein, carbohydrate, and fat across adult populations.
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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