Macros to lose weight at 220 lb
At 220 lb, a fat-loss target lands around 2420 kcal/day with 160 g of protein. The protein side is high on purpose — it preserves lean mass while the calorie deficit pulls fat off. Hit the protein number first; carbs and fat fill the rest of the calorie budget.
Daily calorie + protein targets for someone at 220 lb who wants to drop fat.
Calories: 2420 · Protein: 160 g
At 220 lb, a fat-loss target lands around 2420 kcal/day with 160 g of protein. The protein side is high on purpose — it preserves lean mass while the calorie deficit pulls fat off. Hit the protein number first; carbs and fat fill the rest of the calorie budget.