When you’re trying to lose fat while preserving muscle, tracking your macros—proteins, carbs, and fats—is crucial. This process, known as “cutting”, requires precise adjustments to your calorie intake and macronutrient distribution. The Cut Macro Calculator simplifies this by instantly generating the optimal macro split based on your goals, weight, and activity level.
Cut Macro Calculator
What Is a Cut Macro Calculator?
A Cut Macro Calculator helps you determine how many grams of protein, carbohydrates, and fats you should eat per day during a cutting phase. Cutting refers to reducing body fat while maintaining lean mass—usually following a bulking or maintenance phase.
Instead of generic calorie recommendations, this calculator breaks down:
- Total daily calories
- Grams of each macronutrient
- Percent distribution (optional)
- Macronutrient targets based on fat loss strategy
⚙️ How the Cut Macro Calculator Works
The calculator uses your input to determine Total Daily Energy Expenditure (TDEE), applies a calorie deficit for cutting, then splits calories into macros based on your goal.
Inputs Required:
- Age
- Gender
- Height (cm or ft/in)
- Weight (kg or lbs)
- Activity Level (Sedentary to Very Active)
- Goal – Fat Loss (Mild, Moderate, Aggressive)
- Macro Split Preference (default or customized)
Outputs:
- Target calories for cutting
- Grams of protein per day
- Grams of carbohydrates per day
- Grams of fat per day
🧮 Macro Calculation Formulas
1. Calculate BMR (Basal Metabolic Rate)
Using Mifflin-St Jeor Equation:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
2. TDEE (Total Daily Energy Expenditure)
TDEE = BMR × Activity Factor
| Activity Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
3. Calorie Deficit for Cutting
- Mild cut: TDEE – 10-15%
- Moderate cut: TDEE – 20%
- Aggressive cut: TDEE – 25-30%
4. Macronutrient Split (Default Example):
- Protein: 1.0–1.2g per pound of bodyweight (higher during cuts)
- Fats: 20–25% of total calories
- Carbs: Remaining calories
5. Convert Calories to Grams:
- Protein: 1 gram = 4 kcal
- Carbohydrates: 1 gram = 4 kcal
- Fats: 1 gram = 9 kcal
🎯 Example Calculation
User Info:
- Male, 28 years old
- 5’10” (178 cm), 180 lbs (82 kg)
- Moderately Active
- Moderate Cut (20% deficit)
Step 1: BMR
BMR = 10×82 + 6.25×178 – 5×28 + 5 = 1,759 kcal
Step 2: TDEE
TDEE = 1,759 × 1.55 = 2,726 kcal
Step 3: Cutting Calories
Moderate cut = 2,726 – 20% = 2,180 kcal/day
Step 4: Macro Split
- Protein: 1.1 × 180 = 198g × 4 = 792 kcal
- Fats: 25% × 2,180 = 545 kcal ÷ 9 = 61g
- Carbs: Remaining = 2,180 – 792 – 545 = 843 kcal ÷ 4 = 210g
Final Macros:
- Protein: 198g
- Fats: 61g
- Carbs: 210g
🍗 Why Macros Matter During a Cut
Losing fat isn’t just about eating fewer calories—it’s about preserving muscle while maximizing fat burn. Your macro balance determines:
- Muscle retention
- Energy during workouts
- Satiety (feeling full)
- Hormonal function
- Performance and strength
Key Cutting Tips:
- High protein preserves muscle mass.
- Moderate fats support hormone health.
- Smart carbs fuel workouts and recovery.
💡 Benefits of Using the Cut Macro Calculator
- ✅ Personalized for your stats
- ✅ Scientific and evidence-based
- ✅ Saves time and prevents guesswork
- ✅ Helps avoid muscle loss
- ✅ Supports better food choices
🏋️♀️ Who Should Use It?
This tool is ideal for:
- Bodybuilders entering a cutting phase
- Athletes prepping for competition
- Anyone aiming to reduce body fat
- Keto or low-carb dieters (custom macros possible)
- Intermittent fasting users
🧠 Advanced Macro Strategies
- Carb Cycling: Adjust carb intake across the week.
- Refeeds: Planned higher-calorie days to replenish glycogen.
- Macro Timing: Align carbs around workouts, protein throughout the day.
These strategies can be layered once you’re comfortable with your basic macros.
❓20 Frequently Asked Questions (FAQs)
- What are macros?
Macronutrients: protein, carbohydrates, and fat—essential for energy and body function. - Why do I need more protein when cutting?
To preserve muscle mass during a calorie deficit. - Can I customize macro ratios?
Yes, most calculators allow custom splits. - How do I measure food to track macros?
Use a digital kitchen scale and food tracking apps like MyFitnessPal. - Should I count cooked or raw food?
Always be consistent—either always cooked or always raw. - What’s the best macro split for fat loss?
High protein, moderate carbs and fats work well; exact ratios vary. - Can I eat carbs while cutting?
Yes! Carbs are important for energy, especially during workouts. - What happens if I go too low on fats?
Hormonal issues, low energy, and nutrient deficiencies. - What’s the most important macro for cutting?
Protein, to maintain muscle mass. - How accurate is the calculator?
Very accurate, based on proven equations and logic. - Should I recalculate as I lose weight?
Yes, update your stats every 2–4 weeks. - Can I use this calculator for keto?
Yes, input custom macro ratios: high fat, low carb. - What about intermittent fasting?
Still hit your daily macros—only the timing changes. - Do women and men need different macros?
The principles are the same, but calorie needs differ. - Is calorie deficit more important than macros?
Both matter. Macros help optimize fat loss and muscle preservation. - What if I’m gaining weight on a cut?
You may not be in a deficit—recalculate or track more accurately. - How many meals should I eat to hit macros?
Any number works—spread them as you prefer. - Do I have to track every day?
At first, yes—it gets easier with habit and routine. - Are cheat meals okay during a cut?
Occasionally yes, if they fit your weekly calories. - Is the calculator free to use?
Yes, it’s completely free and works on all devices.
🏁 Conclusion
The Cut Macro Calculator is an essential tool for anyone serious about achieving fat loss while maintaining muscle. By calculating a personalized macro plan, you can stay on track, avoid plateaus, and get leaner with more control and less confusion.