🔥 Cut Macro Calculator
Calculate your ideal protein, carbs & fat targets for an effective cutting phase
| Cut Style | Protein | Carbs | Fat | Deficit |
|---|---|---|---|---|
| Mild Cut | 30–35% | 40–45% | 20–25% | −250 kcal |
| Moderate Cut | 35–40% | 35–40% | 20–25% | −500 kcal |
| Aggressive Cut | 40–45% | 25–35% | 20–25% | −750 kcal |
| Keto Cut | 35–40% | <10% | 50–60% | −500 kcal |
| High Protein Cut | 45–50% | 25–30% | 20–25% | −500 kcal |
| Goal | Min Protein | Optimal | Upper Limit |
|---|---|---|---|
| Fat Loss (general) | 0.7g/lb | 0.8–1.0g/lb | 1.2g/lb |
| Muscle Preservation | 0.8g/lb | 1.0–1.2g/lb | 1.4g/lb |
| Athlete Cut | 1.0g/lb | 1.2g/lb | 1.6g/lb |
| Keto / Low Carb | 0.6g/lb | 0.8g/lb | 1.0g/lb |
| Lean Body Mass Based | 1.2–1.4g per lb of LBM (if BF% known) | ||
| Daily Deficit | Weekly Loss | Monthly Loss | Muscle Risk |
|---|---|---|---|
| −250 kcal | ~0.5 lb | ~2 lbs | Low |
| −500 kcal | ~1.0 lb | ~4 lbs | Low–Moderate |
| −750 kcal | ~1.5 lbs | ~6 lbs | Moderate |
| −1000 kcal | ~2.0 lbs | ~8 lbs | High |
| Category | Men | Women | Cut Target |
|---|---|---|---|
| Essential Fat | 2–5% | 10–13% | Not recommended |
| Athletic | 6–13% | 14–20% | Advanced athletes |
| Fitness | 14–17% | 21–24% | Ideal cut target |
| Average | 18–24% | 25–31% | Common start point |
| Above Average | 25%+ | 32%+ | Begin here |
Set your Macro for cutting phase does not necessarily must be that big horror. The basic idea is easy to get: a Macro calculator considers your age, body shape, current activity and what weight you intend to reach in the end (then it gives you the daily food amount). A more precise calculator goes down and counts the calorie deficit that you must have to lose fat while you preserve maximum of muscle.
DISCLOSURE: This post may contain affiliate links, meaning when you click the links and make a purchase, I receive a commission. As an Amazon Associate I earn from qualifying purchases.
Protein genuinely is the main hero, when one cuts weight. It fills you up surprisingly well, and from my experience, it genuinely helps to beat the hunger. The most many folks aim around one gram each pound of their wanted body weight.
How to Set Your Macros for Fat Loss
Moreover, the wisest method is set the protein amount first, then add around 0.4 grams of fat each pound of your body weight, and let the staying calories go to the carbs.
There does not exist one single Macro split that works for every person that wants to lose fat. Here the key spot however; your calorie needs sink while you diet, but the protein needs do not follow that same path. Hence set protein according to body weight has more sense than use percentages.
Otherwise you will risk to lack protein, without you even think about that. One commonly seen ratio is 40% carbs, 40% protein and 20% fat. Another split that hovers around is 40% carbs, 30% protein and 30% fat; it helps too keep energy more high and easy to feel yourself full between meals.
Lowering the fat during cutting has logical base, because each gram of fat stores 9 calories, rather than only 4 for protein or carbs. Even so, removing any Macro entirely is a mistake that you do not want to do. When you require to reduce calories yet more, fat usually is the safest to lower, but do not overdo it.
Under 0.4 grams each pound of body weight can start to disturb testosterone and hormone balance, which simply does not deserve the effort.
Good target for fat loss sits between 0.5 and 0.75 percent of your body weight each week. The leaner you become, the less quickly you let the process advance. Tracking what you genuinely eat matters more than many believe.
You must also watch how your weight shifts from week to week, and adapt your calories according to real results, because calculators can not cover everything thet happens with your metabolism.
Many weightlifters swear by higher intake of carbs while cutting, because their workouts simply feel better like this. Your muscles do work more effectively with available carbs, especially during hard exercises, and that helps also with fat loss during recovery. Every kind of cutting moves your general Macro targets a bit.
If you hitplatoon after some weeks, then try to lower carbs to 40 until 45 percent, raise protein to 25 until 35 percent and preserve fat in 20 until 25 percent.
