High-Protein Cutting Diet Calculator
Maximize muscle retention during your fat loss phase with optimal protein intake.
Frequently Asked Questions — Macros for Cutting Calculator
How much protein do I need when cutting?+
Research consistently shows 2.2-3.1g of protein per kg of bodyweight during a calorie deficit preserves the most lean mass. This is 50-100% higher than standard RDA. Prioritize protein at every meal and do not reduce it when calories get tight.
What foods are best for a high-protein cut?+
Best high-protein, calorie-efficient foods: chicken breast, egg whites, Greek yogurt, cottage cheese, white fish (cod, tilapia), shrimp, lean ground turkey. Protein powder is also a convenient way to hit targets without excess calories.
Can I gain muscle while cutting with high protein?+
Unlikely in a significant deficit, but high protein (2.3-3g/kg) combined with heavy resistance training can cause recomposition — minimal muscle loss and possibly small gains for beginners or those returning to training.