Physiq Macro Calculator

Maintenance Macros for a 220 lb Female (Standard)

If you are a 220-pound woman (100 kg) looking to maintain weight using standard, your starting daily target is 2558 calories.

187gm protein · 304gm carbs · 66gm fat

These match your estimated maintenance (TDEE: 2559 cal/day). Use the pre-filled calculator below to adjust for your exact height, age, and activity level.

Who This Is For

220-pound womans pursuing maintenance with a standard macro approach.

Macro Rationale

A measured deficit of 1 calories below your estimated 2559-calorie TDEE is enough to drive consistent fat loss without triggering aggressive muscle breakdown. Protein is elevated specifically to counter the muscle-loss risk that comes with calorie restriction — it is the most important macro to protect during a cut.

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

Daily Target Calories

2558cal/day
Target2558

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

187gm

Protein

187gm

304gm

Carbs

304gm

66gm

Fat

66gm

Protein: 187gm (0.8gm per lb body weight)

How we calculated this

Calories are based on BMR (1706) × activity for a TDEE of 2559, 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.

Standard uses the algorithm output as-is.

Sample Meal Plan

Breakfast

  • Avocado Toast — 1.3× (1 slice)267.8 cal · P6.7 C26.8 F16.1
  • Greek Yogurt — 1.3× (1 cup (~245g))160.7 cal · P26.8 C12.1 F0
  • Oatmeal — 1.3× (1 cup cooked (~240g))211.5 cal · P8 C36.2 F4
Total: 640 cal · 41.5g P · 75.1g C · 20.1g F

Lunch

  • Chickpea Salad — 2× (1 cup (~240g))437.6 cal · P23.9 C59.7 F11.9
  • Steamed Broccoli — 2× (1 cup (~91g))79.6 cal · P8 C11.9 F0
  • Edamame — 2× (1 cup shelled (~155g))377.9 cal · P33.8 C15.9 F15.9
Total: 895.1 cal · 65.7g P · 87.5g C · 27.8g F

Dinner

  • Steamed Broccoli — 2.1× (1 cup (~91g))84.3 cal · P8.4 C12.6 F0
  • Black Beans — 2.1× (1/2 cup (~86g))240.2 cal · P16.9 C42.1 F2.1
  • Tempeh — 2.1× (4 oz (~113g))442.5 cal · P42.1 C21.1 F21.1
Total: 767 cal · 67.4g P · 75.8g C · 23.2g F

Snack

  • Edamame — 0.9× (1 cup shelled (~155g))164.9 cal · P14.8 C6.9 F6.9
  • Banana — 0.9× (1 medium (~118g))91.1 cal · P0.9 C23.4 F0
Total: 256 cal · 15.7g P · 30.3g C · 6.9g F

Daily plan total: 2558.1 cal · 190.3g P · 268.7g C · 78g F

Live target: 2558 cal · 187g P · 304g C · 66g 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: 2558 cal/day. Adjust by ±100 calories based on trend.

Frequently Asked Questions

How many calories should a 220 lb woman eat to maintain weight?

A 220 lb woman at moderate training needs approximately 2558 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 220 lb woman eat per day?

At 220 lb, a daily target of 187gm 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 220 lb woman know if 2558 calories is their true maintenance?

If your scale weight is stable within 1–2 lbs over 3+ weeks at 2558 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 standard approach differ for a 220 lb woman?

A standard split at 220 lb adjusts the carb-to-fat ratio to align with your dietary preferences and activity. The overall calorie target (2558) and protein floor (187gm) remain the primary drivers of results — strategy primarily determines how those calories are distributed, which affects food choices and adherence.

How do macros scale for heavier individuals like a 220 lb woman?

At 220 lb, total intake needs are higher than most generic macro guides suggest. Your estimated maintenance of 2559 calories reflects the greater metabolic demand of a larger body. Protein at 187gm scales proportionally with bodyweight — this is more total grams than a lighter person needs, but the per-pound ratio (0.85g/lb) is similar. Heavier individuals often also have a larger absolute margin for calorie adjustments — a 200-calorie change at 2558 calories is proportionally smaller than the same change at 1,800 calories.

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