Complete Guide: Macro Calculator for Cutting
Calculate your cutting macros to reveal the muscle you've built. Strategic macro manipulation preserves muscle while burning fat.
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Strategic Macros for Getting Shredded
Cutting is more than just eating less - it's about strategic macro manipulation to lose fat while keeping hard-earned muscle. The right macro split, combined with proper training, reveals the physique underneath.
- 1Protein needs increase during cutting to prevent muscle loss
- 2Carb cycling can improve fat loss and workout performance
- 3Fat should never go too low - hormones depend on it
- 4As you get leaner, macros need frequent adjustments
- 5Refeeds and diet breaks use strategic carbs to reset hormones
Cutting Phase Macro Ratios
Adjust these based on how lean you're getting:
| Split Name | Protein | Carbs | Fat |
|---|---|---|---|
Early Cut Starting point when still holding moderate body fat. | 35% | 40% | 25% |
Mid Cut As fat loss progresses, increase protein percentage. | 40% | 35% | 25% |
Deep Cut For getting very lean. May need carb cycling. | 40% | 30% | 30% |
Peak Week Manipulation varies by individual. Practice before shows. | 35% | Variable | Variable |
Expert Tips for Cutting
- ✓Keep protein at 1-1.2g per pound of body weight minimum
- ✓Drop carbs before fats - fats are essential for hormones
- ✓Implement refeed days when very lean (under 12% men, 20% women)
- ✓Maintain training intensity - it signals your body to keep muscle
- ✓Don't cut calories too aggressively - muscle loss accelerates
- ✓Weigh and measure everything - precision matters when cutting
Frequently Asked Questions
What's the best macro ratio for cutting?
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Start with 35-40% protein, 30-40% carbs, 25-30% fat. As you get leaner, protein percentage increases. The absolute amounts matter more than percentages.
Should I do low carb for cutting?
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Not necessarily. Carbs fuel training and support hormones. Most successful bodybuilders keep moderate carbs until late in the cut. Low carb is an option but not required.
How much protein do I need while cutting?
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Higher than bulking - aim for 1-1.2g per pound of body weight. Some research supports up to 1.5g/lb during aggressive cuts to preserve muscle.
What are refeed days and when should I use them?
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Refeeds are 1-2 days eating at maintenance with higher carbs. They restore glycogen and leptin. Use them weekly when lean (under 12% men) or every 2 weeks otherwise.
Should I cut carbs or fats first?
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Generally reduce carbs first since fats are essential for hormones. Never let fats drop below 0.3g per pound body weight. Carbs can go quite low if needed.
How long should a cutting phase last?
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8-16 weeks is standard. Longer cuts require diet breaks to prevent adaptation. Plan your cut duration based on how much fat you need to lose (0.5-1% body weight per week loss rate).
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Go to Main Macro Calculator