Cutting Macro Calculator
Dial in calories, protein, fat, and carbs for a leaner cut with practical bodybuilding-style planning.
Cut Plan Snapshot
Calories, pace, macros, and target weight are estimated from your current size, activity, and lean mass assumptions.
| Phase | Deficit | Weekly loss | Best for |
|---|---|---|---|
| Mini-cut | 20-25% | 1.0-1.5% | Short push, fast trim, strict recovery focus |
| Steady cut | 15-20% | 0.5-1.0% | Most physiques, balanced performance, muscle retention |
| Slow cut | 10-15% | 0.25-0.5% | Already lean lifters, longer dieting windows, higher training load |
| Diet break | 0-10% | 0-0.25% | Recovery, adherence reset, maintenance rehearsal |
| Activity level | Multiplier | Typical pattern | Cut note |
|---|---|---|---|
| Sedentary | 1.20 | Desk job, low steps | Use conservative cuts first |
| Lightly active | 1.375 | Some walking, 2-3 lifts | Standard deficit works well |
| Moderately active | 1.55 | Most training schedules | Good balance of speed and recovery |
| Very active | 1.725-1.90 | High steps, frequent sessions | Protect carbs around training |
| Situation | Protein | Fat floor | Carb fill |
|---|---|---|---|
| Higher body fat | 2.0 g/kg LBM | 0.6 g/kg LBM | Fill the rest |
| Mid-lean cut | 2.2 g/kg LBM | 0.7 g/kg LBM | Prioritize training days |
| Very lean cut | 2.4 g/kg LBM | 0.7-0.8 g/kg | Conserve performance |
| Mini-cut | 2.4 g/kg LBM | 0.7-0.9 g/kg | Keep carbs around lifts |
| Profile | Suggested pace | Protein cue | Notes |
|---|---|---|---|
| Desk worker | 15% | 2.0-2.2 g/kg LBM | Use step count to set realistic maintenance |
| Runner | 10-15% | 2.2 g/kg LBM | Watch recovery and keep carbs higher |
| Strength athlete | 10-20% | 2.2-2.4 g/kg LBM | Use a slower cut near heavy blocks |
| Lean finisher | 10% | 2.4 g/kg LBM | Small deficits preserve fullness better |
| Formula | Inputs | Output | Use |
|---|---|---|---|
| Mifflin-St Jeor | Weight, height, age, sex | BMR estimate | Best when body fat is unknown |
| Katch-McArdle | Lean body mass | BMR estimate | Best when body fat is known |
| Maintenance | BMR x activity | TDEE | Starting point for the cut |
| Target weight | Lean mass + target BF | Goal scale weight | Helps define the finish line |
Cutting macros help to control the nutrition during lose weight. A calculator of macronutrients estimate your needs according to age, physical build, activity and targets of physical weight. It ensures precise calculations for calories and macro proportions, whether while cutting, bulk or maintenance.
Like this you get muscles and lose fat.
Simple Guide to Macros for Losing Fat and Keeping Muscle
Protein is the most important macro-nutrient for cutting. It satiates a lot and help to control desires after sugar. Do not exist ideal macro proportion for lose fat, because calorie needs decline during diet, but protein needs stay same.
Set the protein according to physical weight, not according to proportion. Cut calories first from protein: at least 1 gram for pound of target physical mass, later other macros.
Every macro-nutrient have its calorie number for gram: protein and carbohydrates each 4, fats each 9. Typical split proportion is 40% protein, 30% carbs and 30% fat. Adapt it according to physical reaction.
Other functional variation are 40% carbohydrates, 30% protein and 30% fats, it keeps satiety and energy, but calorie deficit stays needed for lose fat.
Some favour 35% protein, 25% carbs and 40% fat. Mainstream goal: high protein to protect muscles during cutting, medium or low carbs, and fat not too low. Do not remove any macro mostly.
Depress fats if must, but not extremely. Macros adjust according to kind of cut and new calorie intake.
Trace heavy changes and adapt calorie continuously according to results. Ideal loss is 0.5, 0.75% of physical weight weekly. Thinner you become, des more slowly.
Prior preparation helps to lose fat without lose muscles. During long split period, eat all planned calories.
