Macro Calculator for Cutting
Macros for cutting: high protein to preserve muscle with controlled caloric deficit.
What macros in a cutting phase?
Muscular definition demands the hardest deficit to manage: large enough to lose fat but not so large as to catabolise muscle. The key is very high protein (2.2–2.6 g/kg/day) acting as an anti-catabolic shield [¹], moderate carbohydrates to maintain training performance and anabolic hormone secretion, and minimum-but-sufficient fat for hormonal health (>0.8 g/kg/day). Typical cutting ratio: 35–40% protein / 30–35% carbs / 20–25% fat [²].
How to use this calculator for cutting
Select 'Weight loss' goal and 'High' protein. The applied deficit (~500 kcal) suits most people. In the final weeks before a competition or target date, you can increase the deficit temporarily but raise protein to 2.4–2.6 g/kg to compensate for catabolic risk.
Macros by cutting phase
| Phase | Deficit | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mild cut (12–16 wks) | 300–400 kcal | 2.2 g/kg | 35% | 25% |
| Standard cut (8–12 wks) | 500 kcal | 2.4 g/kg | 30% | 22% |
| Peak week (final week) | 700+ kcal | 2.6 g/kg | 25% | 20% |
FAQ
1How long should a cutting phase last?
Between 8 and 20 weeks depending on how much fat needs to be lost. More than 20 weeks of continuous deficit increases the risk of metabolic adaptation and muscle loss. If more time is needed, insert maintenance weeks every 4–6 weeks [³].
2Do refeed days help during a cut?
Yes. Refeeds (maintenance or carb-surplus days) replenish muscle glycogen, temporarily raise leptin and reduce diet fatigue. A weekly refeed is common in longer cuts [²].
3Should I do cardio on top of weights?
Not essential, but useful. LISS cardio (walking, low-intensity cycling) is the least catabolic. HIIT can interfere with recovery if you are already lifting 4–5 days. Diet remains the primary driver of the deficit.
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