Macros to maintain 220 lb
At 220 lb, a maintenance target lands around 3080 kcal/day with 160 g of protein. This holds your weight steady while leaving headroom for training and recovery. Track it for two weeks and adjust if your bodyweight drifts up or down.
Daily calorie + protein targets for someone at 220 lb holding their current weight.
Calories: 3080 · Protein: 160 g
At 220 lb, a maintenance target lands around 3080 kcal/day with 160 g of protein. This holds your weight steady while leaving headroom for training and recovery. Track it for two weeks and adjust if your bodyweight drifts up or down.