Macros for Cutting Calculator
NEWCalculate your optimal cutting macros for fat loss. Uses protein-first method with 22% TDEE deficit, refeed day structure, and weekly calorie cycling for maximum muscle preservation.
How to use
- 1Enter: gender,age,height(cm),weight(kg),activity[,goal]
- 2Activity: sedentary, light, moderate, active, very active
- 3Get protein-first macros, daily calorie target, refeed schedule
Frequently Asked Questions — Macros for Cutting Calculator
What macros should I eat for cutting?+
For cutting: protein 2.2-2.5g/kg of bodyweight (muscle preservation), fat 0.8-1g/kg (hormones), carbs fill the remainder. Aim for a 20-25% calorie deficit below TDEE. Never drop protein — this is the #1 cutting mistake.
How many calories should I eat to cut?+
Eat 20-25% below your TDEE (Total Daily Energy Expenditure). For most people this means a deficit of 400-600 kcal/day. Losing 0.5-0.8 kg/week is sustainable and muscle-preserving.
What is a refeed day in cutting?+
Refeed days are 1-2 days per week eating at maintenance calories, with calories coming mostly from carbs. They restore leptin, reduce cortisol, replenish glycogen, and improve training performance during a cut.