Protein · Carbs · Fat

Macro Calculator for Cutting

Free macro calculator for cutting — calculate macros for cutting with a muscle-preserving high-protein split.

No signup required Muscle-preserving split Instant results

Get yours from the TDEE Calculator, then subtract your chosen deficit

Your daily macro targets
Protein
—
grams
 
Carbs
—
grams
 
Fat
—
grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
—g
Fat
—g
Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance.
Keep protein at 40% regardless of how aggressive your cut is. Protein is the most important macro for preserving muscle during a calorie deficit.

How to Calculate Macros for Cutting

Cutting requires eating in a calorie deficit while keeping protein high enough to preserve muscle mass. This macro calculator for cutting sets your protein, carbs and fat targets specifically for a cutting phase. Use it to calculate macros for cutting based on your personal TDEE — not a generic calorie number — so your targets reflect your actual daily energy needs.

To calculate macros for cutting follow these steps:

  1. Find your TDEE using the TDEE Calculator
  2. Subtract your chosen deficit: Gentle cut −250 kcal (0.25kg/week) — Moderate cut −500 kcal (0.45kg/week) — Aggressive cut −750 kcal (0.68kg/week)
  3. Set protein at 40% of your reduced calorie target or minimum 2–2.6g per kg bodyweight
  4. Set carbs at 35% of remaining calories
  5. Set fat at 25% of remaining calories
Example — 80kg male, 2,800 kcal TDEE, moderate cut: Cutting target: 2,800 − 500 = 2,300 kcal
Protein (40%): 920 kcal ÷ 4 = 230g
Carbs (35%): 805 kcal ÷ 4 = 201g
Fat (25%): 575 kcal ÷ 9 = 64g

This macro calculator for cutting does all of this automatically. Enter your cutting calorie target above and select Fat Loss + High Protein for the 40/35/25 split.

Related Calculators

TDEE Calculator
Calculate your TDEE first — then subtract your deficit and enter the result above.
TDEE Calculator for Cutting
Deficit-focused TDEE tool with gentle, moderate and aggressive cut calorie targets.
Macro Calculator
The full macro calculator with all diet presets and per-meal breakdown.
Calorie Deficit Calculator
Set your goal weight and get a projected fat-loss timeline based on your TDEE.

Frequently Asked Questions

What should my macros be for cutting?+
For cutting, 40% protein, 35% carbs and 25% fat is the most effective starting point. The high protein intake is the most important factor — it preserves muscle mass during the deficit. When you calculate macros for cutting, always set protein first and adjust carbs and fats around it.
How do I calculate macros for cutting without losing muscle?+
To calculate macros for cutting while preserving muscle, set protein at minimum 2–2.6g per kg bodyweight regardless of your calorie target. This is higher than maintenance protein needs because the body uses more protein for fuel during a deficit. Continue resistance training throughout the cut to send muscle retention signals.
How big should my calorie deficit be when cutting?+
A 500 kcal deficit is the standard recommendation producing around 0.45kg fat loss per week. A 250 kcal deficit is slower but better preserves muscle and performance. A 750 kcal deficit is aggressive and increases muscle loss risk — only use short term. Never go below 1,200 kcal for women or 1,500 kcal for men.
Should I reduce carbs or fat when cutting?+
Reduce both proportionally rather than eliminating one entirely. Keep fat above 20% of calories for hormonal health. Keep carbs high enough to fuel training. The macro calculator for cutting sets an optimal balance automatically — reduce overall calories rather than cutting one macro to zero.
How long should a cutting phase last?+
Most cutting phases last 8–16 weeks. Cut until you reach your target body fat then transition to maintenance or a bulk. Cutting longer than 16 weeks increases metabolic adaptation and muscle loss risk. If you have a lot of fat to lose consider breaking it into multiple 12-week cutting phases with maintenance breaks between them.