Physiq: Macro Calculator

Recomposition Macros for a 220 lb Male (Standard)

If you are a 220-pound man (100 kg) looking to body recompose using standard, your starting daily target is 2950 calories.

209gm protein · 380gm carbs · 66gm fat

This reflects a 2-calorie deficit below your estimated 2948-calorie TDEE. Use the pre-filled calculator below to adjust for your exact height, age, and activity level.

Who This Is For

220-pound mans pursuing recomposition with a standard macro approach.

Macro Rationale

A controlled surplus of 2 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.

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

Daily Target Calories

2950cal/day
Target2950

Your macros are based on your body stats, goal, and activity level. Your eating style changes the foods and meal suggestions, and keto/carnivore also adjust carb intake.

Moderate Protein / High Carb / Moderate Fat

Daily Target Macros

209gm

Protein

209gm

380gm

Carbs

380gm

66gm

Fat

66gm

Protein: 209gm (0.9gm per lb body weight)

How we calculated this

Calories are based on BMR (1965) × activity for a TDEE of 2948, then adjusted by 0% for your goal.

Protein uses total body weight because body fat % was not provided.

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

  • Scrambled Eggs (3) — 3 large (~150g)213 cal · P18 C2 F15
  • Avocado Toast — 1 slice200 cal · P5 C20 F12
  • Tofu Scramble — 6 oz (~170g)170 cal · P18 C4 F10
Total: 583 cal · 41g P · 26g C · 37g F

Lunch

  • Salmon Fillet — 6 oz (~170g)306 cal · P36 C0 F18
  • Strip Steak — 6 oz (~170g)286 cal · P40 C0 F14
  • Pork Chop — 6 oz (~170g)252 cal · P36 C0 F12
Total: 844 cal · 112g P · 0g C · 44g F

Dinner

  • Ribeye Steak — 8 oz (~227g)440 cal · P46 C0 F28
  • Salmon Fillet — 6 oz (~170g)306 cal · P36 C0 F18
  • Avocado — 1/2 medium (~68g)160 cal · P2 C6 F15
Total: 906 cal · 84g P · 6g C · 61g F

Snack

  • Edamame — 1 cup shelled (~155g)190 cal · P17 C8 F8
  • Greek Yogurt — 1 cup (~245g)120 cal · P20 C9 F0
Total: 310 cal · 37g P · 17g C · 8g F

Estimates. Not medical advice. Adjust portions to fit your exact targets.

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 and carnivore also adjust macro distribution.

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.
  • • Body recomposition progress shows up in body measurements and how clothes fit before it shows on the scale — do not use scale weight alone to evaluate this phase.
  • • Current target: 2950 cal/day. Expect meaningful changes over 12–16 weeks, not 4.

Frequently Asked Questions

How many calories should a 220 lb man eat to body recompose?

A practical starting target is 2950 calories/day — a 2-calorie deficit below your estimated TDEE of 2948. This provides a meaningful signal for fat loss without being aggressive enough to risk significant muscle loss or excessive fat gain. Adjust in 100-calorie steps after 2–3 weeks of data.

How much protein should a 220 lb man eat per day?

At 220 lb, a daily target of 209gm of protein (0.95g 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.

Can a 220 lb man realistically build muscle and lose fat at the same time?

Yes, but the conditions matter. Body recomposition is most effective for people who are newer to consistent training (first 1–2 years), returning after a break, or who carry higher body fat (typically above 20% for men, 28% for women). At 220 lb, keeping calories near maintenance (2948) with protein at 209gm/day gives the body enough material to build muscle while still using stored fat for energy. Expect changes to show up in body measurements and strength over 12–16 weeks before they show clearly on the scale.

How does a standard approach differ for a 220 lb man?

A standard split at 220 lb adjusts the carb-to-fat ratio to align with your dietary preferences and activity. The overall calorie target (2950) and protein floor (209gm) 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 man?

At 220 lb, total intake needs are higher than most generic macro guides suggest. Your estimated maintenance of 2948 calories reflects the greater metabolic demand of a larger body. Protein at 209gm scales proportionally with bodyweight — this is more total grams than a lighter person needs, but the per-pound ratio (0.95g/lb) is similar. Heavier individuals often also have a larger absolute margin for calorie adjustments — a 200-calorie change at 2950 calories is proportionally smaller than the same change at 1,800 calories.

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