Cutting Diet Macros Calculator — Protein-First Fat Loss
Calculate your exact cutting macros to lose fat while preserving maximum muscle mass.
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Frequently Asked Questions — Macros for Cutting Calculator
What macros should I eat during a cut?+
Protein: 2.2-2.5g/kg bodyweight, Fat: 0.8-1g/kg, Carbs: remainder. Eat 20-25% below TDEE. Never drop protein — it is the most critical variable for preventing muscle loss during a cut.
How long should a cutting phase last?+
A cutting phase typically lasts 8-16 weeks. Shorter than 8 weeks is usually insufficient for meaningful fat loss; longer than 16-20 weeks can cause metabolic adaptation, muscle loss, and hormonal disruption.
Should I do cardio during a cut?+
2-4 sessions of Zone 2 cardio per week supports fat loss without spiking cortisol. HIIT is fine but limit to 1-2x/week — cortisol from intense cardio can impair fat oxidation and muscle retention.