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Macro Calculator for Cutting
Cutting macros put protein first, at about 2.3 grams per kilogram of body weight, keep fat at a healthy minimum of 0.6 g/kg, and give the remaining calories to carbohydrate so training stays strong. This calculator auto-sets a 20 percent deficit and splits it for maximum muscle retention.
Your cutting macros
Learn how this works
How to Set Your Macros for Cutting
Why a cut needs higher protein than a normal split, how big the deficit should be, and how to keep training strong while losing fat.
Read the guideKey facts about cutting macros
- This tool sets protein at 2.3 grams per kilogram of body weight while cutting, higher than the standard macro calculator.
- The auto deficit is about 20 percent below maintenance, a pace that preserves training quality.
- Fat never drops below 0.6 grams per kilogram, the floor for hormone health.
- An 82 kg lifter cutting on 2280 kcal gets roughly 189 g protein, 240 g carbs, and 63 g fat.
Why are cutting macros different from bulking macros?
When you cut, you eat in a calorie deficit, and a deficit is exactly when your body is most tempted to burn muscle alongside fat. The whole job of a cutting macro split is to make that as hard as possible. That is why this calculator sets protein higher than the standard macro calculator, around 2.3 grams per kilogram of body weight, keeps fat at a healthy level for hormones, and lets carbohydrate fill the remainder to fuel your training. It also auto-sets a moderate deficit of about 20 percent below maintenance so you lose fat without wrecking your workouts.
Why protein leads while cutting
Higher protein does three useful things in a deficit. It supplies the amino acids that signal your body to hold onto muscle, it is the most filling macronutrient so hunger stays manageable on fewer calories, and it costs the most energy to digest. Together these make protein the single most important number on a cut, which is why it is set first here and why fat and carbohydrate flex around it rather than the other way around.
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Standard cut | 189 g | ~240 g | ~63 g |
| Low carb cut | 189 g | ~29 g | ~157 g |
Worked example
An 82 kg lifter with a moderate activity level has a maintenance near 2850 calories. A 20 percent cut sets calories at about 2280. Protein at 2.3 grams per kilogram is roughly 189 grams, or 755 calories. Fat at 25 percent of calories is about 63 grams, well above the minimum. That leaves around 970 calories, about 240 grams, for carbohydrate to power training. Strength stays high, hunger stays low, and fat comes off.
How should you train and recover on a cut?
Keep lifting heavy with slightly reduced volume if you need to, protect your sleep, and avoid crash deficits that leave you flat. Some strength dip late in a long cut is normal, but the goal is to maintain as much as possible. Set the size of your deficit precisely with the calorie deficit calculator, double check your protein floor with the protein calculator, and if a flat deficit feels too rigid, the calorie cycling calculator lets you eat more on training days while holding the weekly total.
When should you stop cutting?
Cuts work best as focused phases of 8 to 16 weeks, not permanent lifestyles. When your goal shifts from losing fat to holding weight and improving shape, move to the body recomposition calculator. The same principles apply to everyone: protein high, fat adequate, carbs to fuel training, with women respecting the 1200 calorie floor and men the 1500 floor. Every constant behind this page is documented on the methodology page.
Limitations of this calculator
Cutting macros are a framework built on an estimated maintenance figure, so expect to adjust from real results over two to four weeks. High protein protects muscle but cannot fully prevent some lean-mass loss in an aggressive or prolonged deficit, and the split assumes healthy adults training with resistance. It is not tailored for diabetes, kidney disease, pregnancy, or a history of disordered eating, where a clinician should set your intake. Hold the deficit to a moderate level, keep the calorie floors, and end the cut as a defined phase rather than an indefinite one.
Sources and references
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014. PubMed 24864135
- Longland TM, et al. Higher versus lower protein during an energy deficit with intense exercise. Am J Clin Nutr. 2016. PubMed 26817506
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr. 1990. PubMed 2305711
Split and deficit logic is documented on the methodology page.
Frequently asked questions
What macros should I eat while cutting?
Protein first to protect muscle, commonly 2.0 to 2.6 grams per kilogram. Fat stays at 0.6 g/kg or more for hormone health, and carbohydrate fills the rest to fuel training. This tool defaults to that split.
How large should my deficit be when cutting?
A moderate 15 to 25 percent below maintenance, often 300 to 500 calories, preserves training quality and muscle better than aggressive cuts. Set the deficit with the calorie deficit calculator, then split those calories here.
Should I cut carbs to lose fat?
Not necessarily. Fat loss comes from the calorie deficit, not low carbohydrate itself. Keeping some carbohydrate supports harder training and recovery, which helps hold muscle. Cut total calories, not one macro.
How do I keep strength while cutting?
Keep protein high, keep lifting heavy with slightly reduced volume if needed, prioritize sleep, avoid crash deficits. Some late-cut strength dip is normal; the goal is maintaining, not setting records.
Is a cutting macro split different for women?
The principles are identical: protein high, fat adequate, carbohydrate to fuel training. Absolute numbers are lower for smaller bodies, and the 1200 calorie floor still applies.