How to Calculate Macros for Cutting

Start with your cutting calories

A cutting phase usually starts below estimated maintenance calories. A moderate deficit is often easier to follow than an aggressive one because it may reduce hunger and improve adherence.

Step 1: Estimate TDEE

First calculate your TDEE. This gives you an estimated maintenance calorie target. The BMITDEE result page also gives a cutting target below maintenance.

Step 2: Choose a macro split

A macro split divides calories into protein, fat and carbohydrates. The result page shows several practical splits such as moderate carb, lower carb and higher carb. The best split depends on preference, training style and consistency.

Protein during cutting

Protein supports muscle retention and recovery during a calorie deficit. Many cutting plans keep protein relatively high because dieting and training can increase the importance of recovery and satiety.

Fats during cutting

Dietary fat supports general health and helps make meals satisfying. Cutting fat too low can make a plan harder to follow. The exact amount should fit your calorie target and food preferences.

Carbohydrates during cutting

Carbohydrates support training energy and daily performance. Some people prefer more carbs around workouts, while others prefer a lower-carb structure. Either can work if total calories and adherence are controlled.

How to adjust macros

After two to four weeks, compare your real progress with your target. If weight is not changing as expected, adjust calories first. Then redistribute macros in a way that keeps protein adequate and the plan sustainable.