Physiq Macro Calculator

Maintenance Macros for a 150 lb Male (Mediterranean)

If you are a 150-pound man (68 kg) looking to maintain weight using mediterranean, your starting daily target is 2475 calories.

128gm protein · 367gm carbs · 55gm fat

These match your estimated maintenance (TDEE: 2472 cal/day). Use the pre-filled calculator below to adjust for your exact height, age, and activity level.

Who This Is For

150-pound mans pursuing maintenance with a mediterranean macro approach.

Macro Rationale

A controlled surplus of 3 calories above your estimated TDEE supports muscle protein synthesis without excessive fat gain. Protein is kept high throughout the surplus to ensure muscle is the primary beneficiary of the extra energy, not stored fat. Training quality and progressive overload do the rest.

Mediterranean macros provide a structured split aligned with your goal and activity demands.

Daily Target Calories

2475cal/day
Target2475

Your macros are based on your body stats, goal, and activity level. Eating style shapes meal suggestions; keto, carnivore, and PSMF also change how carbs and fat are set.

Moderate Protein / High Carb / Moderate Fat

Daily Target Macros

128gm

Protein

128gm

367gm

Carbs

367gm

55gm

Fat

55gm

Protein: 128gm (0.9gm per lb body weight)

How we calculated this

Calories are based on BMR (1648) × activity for a TDEE of 2472, then adjusted by 0% for your goal.

Protein uses total body weight because body fat % was missing or outside the supported range.

Fat starts at 0.30g per lb body weight and generally stays above 20% of calories.

Carbs fill the calories remaining after protein and fat are set.

Mediterranean uses the algorithm output as-is.

Sample Meal Plan

Breakfast

  • Oatmeal — 1.3× (1 cup cooked (~240g))228.1 cal · P8.6 C39 F4.3
  • Avocado Toast — 1.3× (1 slice)288.7 cal · P7.2 C28.8 F17.3
  • Banana — 1.3× (1 medium (~118g))151.6 cal · P1.4 C39 F0
Total: 668 cal · 17.3g P · 106.8g C · 21.6g F

Lunch

  • Chickpea Salad — 2.5× (1 cup (~240g))593.9 cal · P32.4 C81 F16.2
  • Mixed Green Salad — 2.5× (2 cups (~60g))108 cal · P5.4 C21.6 F0
  • Asparagus — 2.5× (6 spears (~90g))64.8 cal · P8.1 C10.8 F0
Total: 767 cal · 45.9g P · 113.4g C · 16.2g F

Dinner

  • Quinoa — 2.5× (1 cup cooked (~185g))599.3 cal · P21.6 C105.3 F10.8
  • Steamed Broccoli — 2.5× (1 cup (~91g))108 cal · P10.8 C16.2 F0
  • Asparagus — 2.5× (6 spears (~90g))64.8 cal · P8.1 C10.8 F0
Total: 772 cal · 40.5g P · 132.3g C · 10.8g F

Snack

  • Rice Cakes (2) — 1.1× (2 cakes (~20g))79.8 cal · P2.3 C16 F0
  • Beef Jerky — 1.1× (1 oz (~28g))79.8 cal · P10.3 C3.5 F1.2
  • Apple — 1.1× (1 medium (~182g))108.3 cal · P0 C28.5 F0
Total: 268 cal · 12.5g P · 47.9g C · 1.2g F

Daily plan total: 2475 cal · 116.2g P · 400.4g C · 49.8g F

Live target: 2475 cal · 128g P · 367g C · 55g F

Sample plan built to hit your targets. Not medical advice.

Adjust Your Macros

Pre-filled for this profile. Change any value and recalculate from the same macro engine.

Body Stats

If you know your body fat %, we can calculate more accurate macros.

Goal

Your goal affects calories and macro targets.

Activity Level

Your activity level affects calories, protein needs, and carb needs.

Eating Style

Your eating style affects meal suggestions and food choices. Keto, carnivore, and PSMF also change how carbs and fat are set (PSMF adds a large deficit versus TDEE).

Dietary Restrictions & Preferences

These help us avoid foods that do not fit your needs.

Adjustment Notes

  • • Hold your targets for at least 2 full weeks before making changes — short-term weight fluctuations are water and digestion, not fat or muscle.
  • • Adjust calories in 100–150 calorie increments, not large jumps. Small changes compound without disrupting adherence.
  • • Recalculate every 10–15 lb of bodyweight change or every 6–8 weeks.
  • • If scale weight trends consistently up or down over 3+ weeks, recalculate — your true maintenance has shifted.
  • • Current maintenance estimate: 2475 cal/day. Adjust by ±100 calories based on trend.

Frequently Asked Questions

How many calories should a 150 lb man eat to maintain weight?

A 150 lb man at moderate training needs approximately 2475 calories per day to maintain bodyweight. This estimate comes from the Mifflin-St Jeor equation applied at a moderate training multiplier (1.5). Your real maintenance may be 100–150 calories above or below this depending on individual metabolism and true daily activity — track your scale trend for 2 weeks to confirm.

How much protein should a 150 lb man eat per day?

At 150 lb, a daily target of 128gm of protein (0.85g per lb bodyweight) supports body composition goals whether cutting, building, or maintaining. Protein has a higher thermic effect than carbs or fats, keeps hunger lower than either, and directly determines how much muscle your body can build or retain. Distribute across 3–5 meals for best use — a single large protein serving has diminishing returns compared to spread intake.

How does a 150 lb man know if 2475 calories is their true maintenance?

If your scale weight is stable within 1–2 lbs over 3+ weeks at 2475 calories, you have found your maintenance. If weight trends downward consistently, add 100–150 calories. If it trends upward, reduce by 100–150 calories. Formulas like Mifflin-St Jeor give a close estimate, but actual maintenance is individual and can vary ±10% from calculated values based on NEAT (non-exercise activity thermogenesis) and metabolic rate differences.

How does a mediterranean approach differ for a 150 lb man?

A mediterranean split at 150 lb adjusts the carb-to-fat ratio to align with your dietary preferences and activity. The overall calorie target (2475) and protein floor (128gm) remain the primary drivers of results — strategy primarily determines how those calories are distributed, which affects food choices and adherence.

What should a 150 lb man know about adjusting macros at a lower body weight?

At 150 lb, total calorie targets are lower, which means every macro gram matters more. Protein is the priority to protect — at 128gm, you are targeting 0.85g per lb, which leaves little room to reduce protein without consequences for muscle retention. If you need to reduce total calories, trim from carbs or fats, not protein. The lower absolute calorie target also means tracking accuracy is more important: a 200-calorie tracking error represents a larger percentage of total intake at 2475 calories than it would at 2,800+.

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