Macro Calculator for Cutting — Lean Out Without Losing Muscle

Cutting Macro Framework

The cutting macro framework has three pillars: very high protein, moderate fat at a safe minimum, and carbohydrate adjusted to training volume and body-fat level. Total calories should be 15 to 25 percent below TDEE, or 300 to 1000 kcal per day depending on starting weight. A common starting split by calories is 35 to 40 percent protein, 30 to 35 percent carbohydrate, and 25 to 30 percent fat. This pushes protein to its highest practical share and keeps fat at a level that protects hormones while leaving room for moderate carbohydrate around training. The carbohydrate share is the most flexible — it drops as the cut progresses and body fat declines.

Staging the Cut

Rather than using one fixed macro split for the entire cut, many effective cutting plans adjust macros in stages as body fat declines and the deficit shrinks (because TDEE drops with weight). In the early stage (weeks 1 to 4), keep carbohydrate at a moderate level (3 to 4 g/kg/day) while body-fat reserves are high and energy availability is relatively generous. In the middle stage (weeks 5 to 8), reduce carbohydrate by 20 to 30 percent and slightly increase protein as fat loss accelerates and hunger management becomes harder. In the late stage (weeks 9 to 16), carbohydrate may drop to 2 to 3 g/kg/day, with protein at the upper end (2.2 to 2.4 g/kg/day) and fat held at its minimum safe level. Re-calculate TDEE every 4 to 6 weeks and adjust total calories to maintain the target deficit percentage.

Carb Cycling Option

Carb cycling — varying carbohydrate intake across the week — is a popular strategy during cutting, particularly for strength and physique athletes. The most common pattern allocates higher carbohydrate (4 to 6 g/kg/day) on training days, particularly around the hardest sessions, and lower carbohydrate (1 to 2 g/kg/day) on rest or light training days. The rationale is to concentrate carbohydrate where it most supports performance and recovery (training days) and reduce it on days when training glycogen demands are low (rest days). Evidence for carb cycling over steady carbohydrate is mixed — total weekly calories and protein are the dominant drivers of results — but many people find it psychologically helpful because it provides a structured higher-calorie day that improves adherence. If you try it, start simple: 2 to 3 high-carb days and 4 to 5 low-carb days per week, matching high-carb days to your hardest training.

Protein Maximums

During a cut, push protein to 2.0 to 2.4 g/kg/day, and up to 2.4 to 2.8 g/kg/day for very lean individuals or during aggressive cuts. Higher protein supports muscle preservation, improves satiety (helping adherence to the deficit), and has a higher thermic effect than carbohydrates or fat (roughly 20 to 30 percent of protein calories are burned during digestion). Practically, a 2.4 g/kg/day intake for a 75 kg adult equals 180 g of protein per day — achievable with 4 to 5 meals of 35 to 45 g each. Going beyond 2.8 g/kg/day provides no additional muscle-preserving benefit and simply displaces other nutrients or adds unnecessary calories. Whole-food protein sources — lean meats, fish, eggs, dairy, legumes, and soy — provide better satiety and micronutrient density than supplements alone.

Refeed Days

Refeed days — 1 to 2 days per week of eating at or slightly above maintenance with the extra calories coming mostly from carbohydrate — can support training quality, replenish muscle glycogen, and provide psychological relief during a cut. For strength and physique athletes, align refeed days with the hardest training day of the week. On a refeed day, keep protein at its normal cutting target, hold fat at or slightly below normal, and raise carbohydrate to 5 to 7 g/kg/day. Refeeds do not boost metabolism in a meaningful or lasting way despite popular claims about leptin or metabolic reset — the hormonal effects are small and short-lived. However, they can improve adherence for some people by providing a structured break from the deficit. If refeed days cause loss of control or trigger binge patterns, skip them and use a steady daily deficit instead.