Macros for Men: Complete Guide to Male-Specific Nutrition

Men have nutritional advantages—more muscle, higher testosterone, faster metabolism. But that doesn’t mean you can eat whatever you want and get results.

Whether you’re trying to build muscle, lose fat, or optimize performance, your macros determine whether you succeed or spin your wheels. For men focused on adding size, understanding the right macros for muscle gain is the foundation of your nutrition plan.

This guide covers everything men need to know about setting up macros for their goals, with specific considerations for male physiology.

How Men’s Bodies Work (Nutritionally)

Understanding male physiology helps you make better nutritional choices.

The Testosterone Advantage

Testosterone is your primary anabolic hormone, and men have 15-20x more of it than women. This means:

Muscle building is easier: You can build muscle faster and maintain more of it over time. With proper training and nutrition, men can add 1-2 lbs of muscle per month as beginners (tapering as you advance).

Fat loss is often faster: Higher muscle mass means a higher metabolic rate. Men typically burn more calories at rest and lose fat more quickly during a deficit.

Recovery is faster: Testosterone supports recovery from training. Men can often handle higher training volumes and frequencies.

But it’s not automatic: These advantages only manifest with proper nutrition and training. A man eating poorly will still look and feel terrible despite his testosterone.

Metabolic Differences

Men generally have a higher basal metabolic rate (BMR) than women due to:

• Larger average body size
• More muscle mass
• Higher testosterone levels

The average man’s TDEE (Total Daily Energy Expenditure) ranges from 2,200-3,200 calories depending on size and activity level. Active men regularly need 3,000+ calories.

This higher calorie budget gives you more flexibility—but it also means you need to eat more to fuel performance and muscle growth.

Where Men Store Fat

Men typically store fat in the abdominal region first (visceral and subcutaneous belly fat). This pattern is:

Health-relevant: Visceral fat (around organs) increases risk of metabolic disease, heart disease, and diabetes more than fat stored elsewhere.

Stubborn: Lower belly fat is often the last to go. Men frequently see face, arms, and chest lean out before the belly catches up.

Hormone-influenced: Excess belly fat can actually lower testosterone through increased aromatase activity (converting testosterone to estrogen).

The Aging Factor

Male physiology changes with age:

20s-30s: Peak testosterone, fastest muscle building potential, highest metabolism 40s: Testosterone begins declining (~1% per year), muscle maintenance becomes more important 50s+: Significant testosterone decline, increased importance of protein and strength training

These changes don’t mean you can’t build an impressive physique at any age—they mean your approach needs to evolve.

TDEE Explained

The Male Macro Framework

Here’s how to set up macros optimized for male physiology and goals.

Protein for Men

The Target: 0.8-1.2g per pound of bodyweight

Protein is the building block of muscle, and men can typically utilize more of it than women due to higher muscle mass and testosterone.

Goal-specific targets:

Goal	Protein Target	Why
Building muscle	1.0-1.2g/lb	Maximum muscle protein synthesis
Maintaining muscle	0.8-1.0g/lb	Prevents muscle loss
Losing fat	1.0-1.2g/lb	Preserves muscle in a deficit
Very lean (sub-12% BF)	1.2g/lb	Extra protection for muscle

Practical targets by bodyweight:

Body Weight	Muscle Building	Fat Loss	Maintenance
150 lbs	150-180g	150-180g	120-150g
175 lbs	175-210g	175-210g	140-175g
200 lbs	200-240g	200-240g	160-200g
225 lbs	225-270g	225-270g	180-225g

The upper limit: Going above 1.2g/lb doesn’t provide additional benefit for most men. Those calories are better spent on carbs or fats.

Carbs for Men

The Target: 1.0-3.0g per pound of bodyweight (highly variable)

Carbs are your performance fuel. Men, especially active ones, generally thrive on higher carb intakes than they might expect.

Why men do well with carbs:

• Fuel for intense training
• Support testosterone production (very low-carb diets can decrease testosterone)
• Support muscle glycogen (muscle “fullness”)
• Power high-intensity work

Carb targets by activity:

Activity Level	Carb Target	Example (180 lb man)
Sedentary	1.0-1.5g/lb	180-270g
Moderate (3-4x/week)	1.5-2.0g/lb	270-360g
Active (5-6x/week)	2.0-2.5g/lb	360-450g
Very active (athletes)	2.5-3.0g/lb	450-540g

Low-carb caution: Chronically low carb intake can:

• Decrease testosterone
• Impair training performance
• Reduce muscle glycogen (flatter appearance)
• Negatively affect mood and energy

Unless you have a medical reason or specific preference for low-carb eating, men generally perform better with moderate-to-high carbs.

Fat for Men

The Target: 0.3-0.5g per pound of bodyweight

Fat is essential for hormone production, including testosterone. But there’s a balance—too little hurts hormones, too much crowds out carbs.

Why fat matters for men:

• Required for testosterone production
• Supports absorption of vitamins A, D, E, K
• Provides satiety
• Supports brain function

Fat targets:

Body Weight	Minimum	Optimal Range
150 lbs	45g	52-75g
175 lbs	52g	61-87g
200 lbs	60g	70-100g
225 lbs	67g	78-112g

Types of fat:

• Prioritize: Monounsaturated fats (olive oil, avocado, nuts), omega-3s (fatty fish, fish oil)
• Include moderately: Saturated fat (meat, eggs, dairy)—not evil but doesn’t need emphasis
• Minimize: Trans fats (processed foods, fried foods)

Healthy Fats Guide

Macros by Goal

Your goal determines how you set up your macros.

Macros for Building Muscle

Building muscle requires a caloric surplus—eating more than you burn. But the surplus doesn’t need to be massive.

The setup:

1. Calculate TDEE (maintenance calories)
2. Add 200-400 calories (surplus)
3. Set protein at 1.0-1.2g/lb
4. Set fat at 0.3-0.4g/lb
5. Fill remaining calories with carbs

Example: 180 lb man, moderately active, building muscle

• TDEE: 2,700 calories
• Target: 3,000 calories (+300 surplus)

Macro	Grams	Calories	Percentage
Protein	200g	800	27%
Fat	67g	600	20%
Carbs	400g	1,600	53%

Key points:

• High carbs fuel training and support muscle growth
• Surplus provides energy for new tissue
• Protein provides the building blocks
• Expect to gain 0.5-1 lb per week (half muscle, half fat is realistic)

Macros for Muscle Gain

Macros for Losing Fat

Losing fat requires a caloric deficit—eating less than you burn. The goal is to lose fat while preserving muscle.

The setup:

1. Calculate TDEE
2. Subtract 400-600 calories (deficit)
3. Set protein at 1.0-1.2g/lb (higher end to preserve muscle)
4. Set fat at 0.3-0.4g/lb
5. Fill remaining calories with carbs

Example: 200 lb man, moderately active, losing fat

• TDEE: 2,800 calories
• Target: 2,300 calories (-500 deficit)

Macro	Grams	Calories	Percentage
Protein	220g	880	38%
Fat	67g	600	26%
Carbs	205g	820	36%

Key points:

• Higher protein protects muscle during the deficit
• Moderate deficit is sustainable (1 lb/week fat loss)
• Carbs are reduced but still adequate for training
• Expect weight loss of 0.75-1.25 lbs per week

Macros for Recomposition

Body recomposition—losing fat while building muscle simultaneously—is possible, especially for:

• Beginners to strength training
• Those returning after a layoff
• Men with higher body fat percentages

The setup:

1. Calculate TDEE
2. Eat at maintenance or slight deficit (100-200 calories)
3. Set protein at 1.0-1.2g/lb
4. Set fat at 0.3-0.4g/lb
5. Fill remaining with carbs

Example: 175 lb man, newer to lifting, recomp goal

• TDEE: 2,500 calories
• Target: 2,400 calories (slight deficit)

Macro	Grams	Calories	Percentage
Protein	190g	760	32%
Fat	67g	600	25%
Carbs	260g	1,040	43%

Key points:

• Scale weight may not change much
• Progress shows in mirror and strength gains
• This approach is slower but effective
• Works best with consistent strength training

Macros for Maintenance

Once you’ve achieved your goals, maintenance keeps you there.

The setup:

1. Calculate current TDEE (may have changed since you started)
2. Eat at maintenance calories
3. Set protein at 0.8-1.0g/lb
4. Set fat at 0.3-0.5g/lb
5. Fill remaining with carbs

Key points:

• More flexibility in macro distribution
• Focus on sustainability
• Can be more intuitive after practice
• Continue strength training to maintain muscle

Best Macro Ratio for Fat Loss

Sample Macro Setups for Men

Example 1: The Skinny Beginner Trying to Build Muscle

Jake’s stats:

• Age: 23
• Height: 5’10”
• Weight: 155 lbs
• Activity: Lifting 4x/week, minimal cardio
• Goal: Gain 20 lbs of muscle over the next year

Calculations:

• TDEE: ~2,400 calories
• Target: 2,750 calories (+350 surplus)

His macros:

Macro	Grams	Calories	Percentage
Protein	170g	680	25%
Fat	55g	495	18%
Carbs	395g	1,580	57%

Why this works: High carbs fuel his training and support muscle growth. The moderate surplus promotes muscle gain without excessive fat gain. Protein is adequate for his current size and will increase as he grows.

Diet notes: Jake needs to prioritize eating enough. Classic mistake for skinny guys is thinking they eat a lot when they don’t. Food tracking will reveal the truth.

Example 2: The Office Worker Cutting Fat

Mike’s stats:

• Age: 35
• Height: 5’11”
• Weight: 210 lbs (about 25% body fat)
• Activity: Lifting 3x/week, walks daily
• Goal: Drop to 185 lbs while preserving muscle

Calculations:

• TDEE: ~2,600 calories
• Target: 2,100 calories (-500 deficit)

His macros:

Macro	Grams	Calories	Percentage
Protein	220g	880	42%
Fat	70g	630	30%
Carbs	150g	600	28%

Why this works: High protein preserves muscle during the deficit. Fat is adequate for hormones and satiety. Lower carbs reflect his desk job and moderate activity, but still enough to fuel his training.

Diet notes: Mike should track carefully, especially on weekends (where many office workers undo their weekly deficit). Meal prep will be crucial.

Example 3: The Active 45-Year-Old Maintaining

Tom’s stats:

• Age: 45
• Height: 6’0”
• Weight: 190 lbs (about 18% body fat)
• Activity: Lifting 4x/week, plays recreational sports
• Goal: Maintain physique, optimize health

Calculations:

• TDEE: ~2,800 calories
• Target: 2,800 calories (maintenance)

His macros:

Macro	Grams	Calories	Percentage
Protein	180g	720	26%
Fat	90g	810	29%
Carbs	315g	1,260	45%

Why this works: Slightly higher protein for his age supports muscle maintenance. Good fat intake supports testosterone. Plenty of carbs for his active lifestyle.

Diet notes: At maintenance, Tom has more flexibility. He can eat intuitively most of the time, tracking occasionally to make sure he hasn’t drifted.

Example 4: The Athlete Fueling Performance

David’s stats:

• Age: 28
• Height: 6’2”
• Weight: 200 lbs
• Activity: CrossFit 5-6x/week, runs, plays basketball
• Goal: Optimize performance, maintain current body composition

Calculations:

• TDEE: ~3,400 calories
• Target: 3,400 calories (maintenance)

His macros:

Macro	Grams	Calories	Percentage
Protein	200g	800	23%
Fat	75g	675	20%
Carbs	480g	1,920	57%

Why this works: Very high carbs fuel intense, frequent training. Adequate protein for muscle maintenance and recovery. Moderate fat keeps hormones healthy without crowding out carbs.

Diet notes: David needs to eat frequently—3,400 calories of clean food is a lot. He’ll need 4-5 meals plus snacks. Timing matters more for him (carbs around training).

Macro Calculator

Building the High-Protein Plate

Most men underestimate protein needs when they start tracking. Here’s how to hit your targets.

Protein Sources for Men

Highest protein per calorie:

Food	Protein	Calories	Notes
Chicken breast	31g per 4oz	140	Lean muscle-building staple
Turkey breast	29g per 4oz	135	Similar to chicken
White fish (cod, tilapia)	25g per 4oz	110	Very lean
Shrimp	20g per 4oz	85	Lowest calorie protein
Egg whites	11g per cup	50	Pure protein, no fat

Higher protein with fats:

Food	Protein	Calories	Notes
Salmon	25g per 4oz	230	Great omega-3 source
Whole eggs	6g each	70	Complete nutrition
Ground beef (90/10)	22g per 4oz	200	Includes creatine
Steak (sirloin)	28g per 4oz	180	Zinc and iron
Pork tenderloin	26g per 4oz	150	Lean and affordable

Convenient options:

Food	Protein	Notes
Greek yogurt	20g per cup	Great for smoothies or snacks
Cottage cheese	14g per ½ cup	Casein protein, good before bed
Protein powder	20-25g per scoop	Convenient gap-filler
Deli meat	12g per 3oz	Easy for sandwiches
Protein bars	20-25g	Emergency option

Hitting 200g+ Protein Daily

Here’s what 200g of protein looks like in a day:

Meal 1 - Breakfast: 3 whole eggs + 3 egg whites, turkey sausage

• Protein: 35g

Meal 2 - Lunch: 6oz chicken breast, rice, vegetables

• Protein: 45g

Meal 3 - Snack: Greek yogurt with protein powder mixed in

• Protein: 40g

Meal 4 - Dinner: 8oz steak, potato, salad

• Protein: 55g

Meal 5 - Evening: Cottage cheese

• Protein: 28g

Total: 203g protein

Pre- and Post-Workout Nutrition

Pre-workout (1-2 hours before):

• 20-40g protein
• 40-80g carbs
• Low fat (slows digestion)
• Example: Chicken and rice, or protein shake with banana

Post-workout (within 2 hours):

• 30-50g protein
• 50-100g carbs (higher after intense sessions)
• Fat is fine here
• Example: Steak and potatoes, or shake with oats

Does timing matter? For most men, total daily intake matters more than precise timing. But if you train hard and want to optimize, eating protein and carbs around training does help.

Protein: The Complete Guide

Training and Macros: The Connection

Macros don’t exist in isolation—they fuel your training.

How Training Affects Macro Needs

More volume = more carbs: If you’re training 5-6x per week with high volume, you need more carbs than someone training 3x per week.

More muscle = more protein: Bigger guys need more protein in absolute terms to maintain and build more tissue.

More activity = more calories: Your TDEE scales with activity. Don’t eat like a sedentary person if you’re highly active.

Signs Your Macros Need Adjustment

Not enough carbs:

• Low energy during workouts
• Poor pump
• Feeling flat
• Decreased performance over time
• Irritability

Not enough protein:

• Muscle loss during cuts
• Slow recovery between sessions
• Not getting stronger
• Losing muscle fullness

Not enough fat:

• Low testosterone symptoms (fatigue, low libido, poor mood)
• Joint issues
• Dry skin
• Vitamin deficiency symptoms

Too many calories:

• Gaining fat faster than muscle (bulk)
• Clothes getting tighter in the wrong places
• Declining conditioning

Too few calories:

• Losing strength
• Constant hunger
• Muscle loss
• Low energy
• Poor recovery

Common Mistakes Men Make with Macros

Mistake #1: Bulking Too Aggressively

The “see food diet” leads to more fat than muscle. Gaining 2+ lbs per week? Most of that is fat, not muscle.

Fix: Keep surplus to 200-400 calories. Accept that muscle building is slow (0.5-1 lb per month after the beginner phase).

Mistake #2: Cutting Carbs Too Low

Men often assume carbs are the enemy. But very low carb intakes can:

• Hurt testosterone
• Tank training performance
• Make you irritable and foggy
• Lead to muscle loss

Fix: Unless you have a specific reason for low-carb, keep carbs at least 1.0-1.5g/lb, higher if very active.

Mistake #3: Protein Obsession

Going above 1.2g/lb doesn’t provide additional muscle-building benefit. Those 300g+ protein diets are overkill.

Fix: Stay in the 0.8-1.2g/lb range. The extra calories from excessive protein would be better spent on carbs.

Mistake #4: Ignoring Weekend Calories

A perfect Monday-Friday followed by weekend binges erases most of your progress.

Fix: Track weekends too, or at least plan for them. A few drinks and a big meal out can easily add 2,000+ calories to your week.

Mistake #5: Not Adjusting Over Time

The macros that got you from 200 to 180 lbs won’t get you from 180 to 160. Your body adapts.

Fix: Reassess every 4-8 weeks. As you lose weight, you burn fewer calories. As you gain weight, you need more.

Mistake #6: Neglecting Food Quality

You can hit your macros with Pop-Tarts and protein shakes, but you’ll feel terrible and likely undernourish yourself.

Fix: 80% of your food should be whole, minimally processed foods. Save the “flexible” 20% for foods you enjoy that might not be as nutritious.

Tracking and Adjusting

How to Track Effectively

The basics:

1. Use a food tracking app (MyFitnessPal, Cronometer, MacroFactor)
2. Weigh food when possible (don’t trust estimates)
3. Log everything, including oils, sauces, and drinks
4. Be honest—you’re only cheating yourself

Pro tips:

• Pre-log your day in the morning
• Build a library of meals you eat regularly
• Meal prep makes tracking much easier
• Restaurant meals are estimates at best

What to Do When Progress Stalls

First, make sure it’s a real stall:

• 2-3 weeks of no change in weight, measurements, or photos
• You’ve been consistent with tracking and training

Then troubleshoot:

1. Verify your tracking: Are you actually eating what you think? Weigh food for a week to double-check.

2. Check compliance: Honest assessment—are weekends undoing weekdays? Are you logging everything?

3. Adjust intake: If verified, reduce calories by 100-200 (cutting) or increase by 100-200 (bulking).

4. Add activity: Increase steps, add a cardio session.

5. Consider a diet break: If you’ve been in a deficit for 12+ weeks, 1-2 weeks at maintenance can help reset hormones and reduce fatigue.

How to Track Your Macros

Macros as You Age

Men in Their 20s

Advantages:

• Peak testosterone
• Fastest muscle building potential
• Highest metabolism
• Best recovery

Approach:

• Standard macro recommendations work well
• Can be slightly more flexible with food quality
• Focus on building a solid muscle base

Men in Their 30s

Changes:

• Testosterone begins slow decline
• Life stress often increases (career, family)
• Recovery may slow slightly
• Metabolism may decrease if activity decreases

Approach:

• Focus on maintaining the muscle you built in your 20s
• Prioritize sleep for recovery
• May need slightly higher protein
• Don’t let life derail your training

Men in Their 40s and Beyond

Changes:

• Testosterone decline accelerates (~1-2% per year)
• Muscle loss increases without intervention
• Recovery takes longer
• Injury risk increases

Approach:

• Protein becomes MORE important (0.9-1.2g/lb)
• Quality of food matters more
• Recovery and sleep are critical
• Strength training is non-negotiable
• Consider testosterone testing if experiencing symptoms

Key insight: Men who lift weights and eat adequate protein can maintain most of their muscle well into their 60s and beyond. It’s the men who stop training and eating well who see dramatic decline.

FAQ: Men’s Macro Questions

How much protein can I absorb per meal?

The “30g per meal” myth is outdated. Your body can absorb and use more than 30g—it just takes longer to digest. Aim for 30-50g per meal for convenience and satiety, but don’t stress if you have a larger portion.

Do I need to eat immediately after my workout?

No. The “anabolic window” is much longer than previously thought—several hours, not 30 minutes. Eating within a couple hours after training is ideal but not critical if you’ve eaten pre-workout.

Should I do a “dirty bulk” to build muscle faster?

No. Eating everything in sight leads to excessive fat gain, which you’ll then have to diet off. A controlled surplus of 200-400 calories builds muscle efficiently without the fat gain penalty.

Can I drink alcohol and still make progress?

Yes, in moderation. But alcohol impairs protein synthesis, disrupts sleep, and adds empty calories. Limit to 1-2 drinks a few times per week max if you’re serious about goals.

Is intermittent fasting good for men?

It can be, but it’s a meal timing strategy, not a magic bullet. IF works if it helps you control calories. It doesn’t work if it leads to overeating in your feeding window. Total macros still matter most.

Do I need supplements?

Very few are necessary. Focus on food first. The ones with good evidence: creatine monohydrate (for training), vitamin D (if deficient), omega-3s (if you don’t eat fatty fish), protein powder (for convenience, not magic).

Your Action Plan

Step 1: Calculate your TDEE Macro Calculator

Step 2: Set your goal

• Building muscle: Add 200-400 calories
• Losing fat: Subtract 400-600 calories
• Recomp: Slight deficit or maintenance

Step 3: Set your macros

• Protein: 0.8-1.2g per pound
• Fat: 0.3-0.5g per pound
• Carbs: Remaining calories

Step 4: Track consistently

• Use an app
• Weigh food when possible
• Log everything

Step 5: Evaluate and adjust

• Check progress every 2-4 weeks
• Make small adjustments (100-200 calories)
• Be patient—real results take time

Men have biological advantages for building muscle and losing fat. But those advantages only materialize when you put in the work—in the gym AND the kitchen.

Your macros are the fuel for your results. Treat them with the same attention you give your training program.

Counting Macros for Beginners

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Last updated: February 2026