Maintenance macros: a 60 kg woman who trains
By Jesús Narváez Tamés ·
Macro split with no deficit or surplus for a 30-year-old woman, 165 cm and 60 kg, who trains three to five days. The starting point for recomposition.
2046kcal/day
120 g P · 263.7 g C · 56.8 g F
- Sex
- Female
- Age
- 30 years
- Height
- 165 cm
- Weight
- 60 kg
- Activity
- Moderate (3-5 days/week)
- BMR
- 1320 kcal
- Maintenance
- 2046 kcal
- Protein
- 120 g
- Carbs
- 263.7 g
- Fat
- 56.8 g
This example is a 30-year-old woman, 165 cm and 60 kg, who trains three to five days a week and is happy with her weight. She wants to look firmer and perform better, not lose weight. That goal is called recomposition and it starts at maintenance.
With no deficit, protein at 2 g per kilo and solid strength training are enough to slowly gain muscle and lose some fat at the same time. Carbs are generous because there is nothing to cut. The change shows in the mirror and on the bar, not on the scale.
How this was calculated
Mifflin-St Jeor × 1.55 (Moderate (3-5 days/week)). Goal “Maintenance”: no adjustment. Protein at 2 g/kg and fat at 25% of calories; carbs fill the rest.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result | |
|---|---|---|
| 50 kg | 1891 kcal/day | 100 g P · 254.6 g C · 52.5 g F |
| 55 kg | 1969 kcal/day | 110 g P · 259.2 g C · 54.7 g F |
| 60 kg | 2046 kcal/day | 120 g P · 263.7 g C · 56.8 g F |
| 65 kg | 2124 kcal/day | 130 g P · 268.2 g C · 59 g F |
| 70 kg | 2201 kcal/day | 140 g P · 272.8 g C · 61.1 g F |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
1.6-2.2 hypertrophy; 2.0-2.4 cut
20-35% recommended
Calorie split
- Protein23 %120 g · 480 kcal
- Carbs52 %263.7 g · 1055 kcal
- Fat25 %56.8 g · 512 kcal
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Frequently asked questions
What macros does a 60 kg woman need to maintain weight?+
At 2046 kcal, this example splits into 120 g protein, 263.7 g carbs and 56.8 g fat. If you train fewer days, lower the carbs mainly; protein stays the same.
Can you build muscle without gaining weight?+
At 2046 kcal, this example splits into 120 g protein, 263.7 g carbs and 56.8 g fat. Yes, especially if you are fairly new to strength training. It is slower than a bulk, but there is no extra fat to lose afterwards.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.