Macros for Cutting: The Complete Fat Loss Guide

What Is Cutting?

Cutting is a deliberate fat loss phase where you eat fewer calories than you burn to reduce body fat while preserving as much muscle as possible. It’s the “revealing” phase that comes after bulking—where your goal shifts from building size to uncovering the muscle you’ve built.

The challenge of cutting isn’t just losing weight—anyone can do that by eating less. The challenge is losing fat specifically while keeping your hard-earned muscle. This requires strategic macro manipulation, not just calorie restriction.

This guide shows you exactly how to set up your cutting macros for maximum fat loss with minimal muscle loss. Whether you’re prepping for summer, a competition, or just want to get leaner, these principles will help you cut effectively.

Ready to get your personalized cutting macros? Use our Macro Calculator and select “Weight Loss” as your goal.

The Science of Cutting

Before diving into numbers, let’s understand what happens physiologically during a cut—and why your macro choices matter so much.

The Calorie Deficit: Foundation of Fat Loss

Fat loss requires a calorie deficit. Period. You must burn more calories than you consume to force your body to tap into stored energy (fat). There’s no way around this fundamental law of thermodynamics.

But here’s where it gets interesting: how you create that deficit matters enormously.

A 500-calorie deficit from slashing protein looks very different from a 500-calorie deficit from reducing carbs while keeping protein high. The scale might show similar weight loss, but what you’re losing (fat vs. muscle) differs dramatically.

Why Macros Matter During a Deficit

When you eat fewer calories than you burn, your body must find the energy somewhere. It can:

1. Burn stored fat (what you want)
2. Break down muscle tissue (what you want to avoid)
3. Reduce metabolic rate (adaptation—slows progress)

Your macro ratios directly influence which pathway dominates:

• High protein signals your body to preserve muscle
• Adequate fat maintains hormone production
• Strategic carbs fuel training to preserve strength
• Moderate deficit prevents excessive metabolic adaptation

Get the macros wrong, and you lose muscle along with fat. Get them right, and you emerge from your cut leaner and still strong.

Metabolic Adaptation: The Cutting Challenge

Your body doesn’t want to lose fat. Evolutionarily, fat stores meant survival during famine. So when you diet, your body fights back:

• TDEE decreases as you lose weight
• NEAT drops (you move less unconsciously)
• Hunger hormones increase (ghrelin up, leptin down)
• Thyroid function slows slightly
• Training performance may decline

This is why cutting gets harder the longer it goes. Your body adapts, progress slows, and hunger intensifies. Strategic macro setup helps combat this adaptation.

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Optimal Macros for Cutting

Here are the evidence-based macro ranges for preserving muscle while losing fat:

The Cutting Macro Framework

Macro	% of Calories	Grams Calculation
Protein	35-40%	0.8-1.2g per pound bodyweight
Fat	25-30%	0.3-0.35g per pound bodyweight
Carbohydrates	30-40%	Remaining calories

Notice the key difference from bulking: protein percentage is much higher. This is intentional—protein becomes even more critical during a deficit.

Protein: Your Muscle Protector

Protein is the single most important macro during a cut. It serves multiple critical functions:

1. Muscle Preservation Adequate protein provides amino acids that signal your body to maintain muscle tissue rather than breaking it down for energy.

2. Highest Satiety Protein is the most filling macronutrient, keeping you fuller longer on fewer calories—crucial when you’re in a deficit.

3. Highest Thermic Effect Your body burns 20-30% of protein calories just digesting it. A high-protein diet effectively increases your calorie burn.

4. Preserves Strength Maintaining protein intake helps preserve your training performance and strength during a cut.

Target: 0.8-1.2g per pound of bodyweight

During a cut, err toward the higher end of protein intake. Research shows dieting individuals benefit from even higher protein than those at maintenance.

Bodyweight	Minimum Protein	Optimal Protein
150 lbs	120g	150-180g
175 lbs	140g	175-210g
200 lbs	160g	200-240g
225 lbs	180g	225-270g

If you’re significantly overweight, use your goal weight or lean body mass for calculations.

Protein sources for cutting:

• Chicken breast (31g protein, 165 cal per 4oz)
• White fish (tilapia, cod) (22g protein, 100 cal per 4oz)
• Egg whites (25g protein, 120 cal per cup)
• Greek yogurt 0% (17g protein, 100 cal per cup)
• Cottage cheese low-fat (14g protein, 80 cal per half cup)
• Lean ground turkey (25g protein, 170 cal per 4oz)

Protein: The Complete Macronutrient Guide

Fat: The Hormone Maintainer

Fat often gets slashed too aggressively during cuts. This is a mistake. Your body needs dietary fat to produce hormones—including testosterone and estrogen, which regulate muscle retention, mood, and metabolism.

Target: 0.3-0.35g per pound of bodyweight

Don’t go below 0.25g/lb. Extremely low-fat diets lead to:

• Hormonal disruption
• Poor mood and energy
• Impaired vitamin absorption
• Dry skin and hair issues
• Reduced satiety

Bodyweight	Minimum Fat	Recommended Fat
150 lbs	38g	45-53g
175 lbs	44g	53-61g
200 lbs	50g	60-70g
225 lbs	56g	68-79g

Quality fat sources for cutting:

• Olive oil (14g per tablespoon)
• Avocado (7g per quarter)
• Almonds (14g per oz, 23 nuts)
• Salmon (13g per 4oz)
• Eggs (5g per egg)
• Natural nut butter (8g per tablespoon)

Prioritize unsaturated fats, but don’t stress over small amounts of saturated fat from quality protein sources.

Understanding Healthy Fats

Carbohydrates: The Flexible Variable

Carbs are your primary adjustment lever during a cut. They’re not “bad”—they fuel training and support recovery. But they’re the most flexible macro because:

• Your body can function on lower carbs (unlike protein and fat minimums)
• Reducing carbs creates deficit while preserving protein
• Carbs don’t directly preserve muscle like protein does

Target: Remaining calories after protein and fat

This typically works out to 1-2g per pound bodyweight during a cut—significantly lower than bulking.

Bodyweight	Moderate Carbs	Lower Carbs
150 lbs	150-200g	100-150g
175 lbs	175-230g	120-175g
200 lbs	200-260g	140-200g
225 lbs	225-290g	160-225g

Time carbs strategically:

• Prioritize carbs around workouts (before and after)
• Keep some at breakfast for energy
• Lower carb dinners work well for many people
• On rest days, reduce slightly if desired

Best carb sources for cutting:

• Vegetables (high volume, low calorie)
• Fruits (fiber, vitamins, natural sweetness)
• Rice (easily measured and tracked)
• Potatoes (filling, nutritious)
• Oatmeal (slow-digesting, satisfying)

Avoid liquid carbs and high-sugar foods—they provide calories without satiety.

Carbohydrates Explained: Complete Guide

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How to Calculate Your Cutting Macros

Let’s walk through the exact calculation process:

Step 1: Calculate Your TDEE

Find your maintenance calories first—this is what you burn including all activity.

Quick estimation:

• Sedentary: Bodyweight × 12-13
• Lightly active: Bodyweight × 13-14
• Moderately active: Bodyweight × 14-15
• Very active: Bodyweight × 15-17

Example: A 180-lb moderately active person burns approximately 2,520-2,700 calories daily.

For precise calculation, use our TDEE Calculator.

TDEE Explained: What It Is and How to Calculate It

Step 2: Create Your Deficit

For sustainable fat loss with muscle retention, create a 15-25% deficit (or 400-600 calories below TDEE).

Example:

• TDEE: 2,600 calories
• 20% deficit: 2,600 × 0.80 = 2,080 calories
• Or: 2,600 - 520 = 2,080 calories

Deficit guidelines by body fat:

Starting Body Fat	Deficit Size	Expected Loss
25%+	20-25%	1-1.5 lb/week
15-25%	15-20%	0.75-1 lb/week
10-15%	10-15%	0.5-0.75 lb/week

Leaner individuals should use smaller deficits to preserve muscle. Those with more fat to lose can be more aggressive initially.

Step 3: Set Protein First

Calculate protein by bodyweight:

Target: 1g per pound of bodyweight (or 1.1-1.2g for aggressive cuts)

Example (180 lb person):

• Protein target: 180g per day
• Calories from protein: 180 × 4 = 720 calories

Step 4: Set Fat Minimums

Target: 0.3-0.35g per pound of bodyweight

Example (180 lb person):

• Fat target: 54-63g per day
• Let’s use 55g
• Calories from fat: 55 × 9 = 495 calories

Step 5: Carbs Fill the Rest

Remaining calories go to carbohydrates:

Example:

• Total cut calories: 2,080
• Protein calories: 720
• Fat calories: 495
• Remaining: 2,080 - 720 - 495 = 865 calories
• Carb grams: 865 ÷ 4 = 216g carbohydrates

Complete Cutting Macro Example (180 lbs)

Macro	Grams	Calories	% of Total
Protein	180g	720	35%
Carbs	216g	864	41%
Fat	55g	495	24%
Total	—	2,079	100%

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Sample Cutting Meal Plan

Here’s what a day of eating ~2,100 calories with cutting macros looks like:

Meal 1: Breakfast (7:00 AM)

• 1 cup egg whites (25g protein)
• 2 whole eggs (12g protein, 10g fat)
• 1/2 cup oatmeal (27g carbs)
• 1/2 cup blueberries (10g carbs)

Macros: 37g protein, 37g carbs, 10g fat (390 cal)

Meal 2: Lunch (12:00 PM)

• 6oz grilled chicken breast (46g protein)
• Large salad with vegetables (10g carbs)
• 1 tablespoon olive oil dressing (14g fat)
• 1/2 cup rice (22g carbs)

Macros: 46g protein, 32g carbs, 14g fat (440 cal)

Meal 3: Pre-Workout Snack (3:30 PM)

• 1 cup Greek yogurt 0% (17g protein)
• 1 medium apple (25g carbs)
• 10 almonds (6g fat)

Macros: 17g protein, 25g carbs, 6g fat (225 cal)

Meal 4: Post-Workout Dinner (6:30 PM)

• 6oz white fish (cod or tilapia) (33g protein)
• 1 medium sweet potato (26g carbs)
• 2 cups roasted broccoli (12g carbs)
• 1 tsp butter (4g fat)

Macros: 33g protein, 38g carbs, 6g fat (340 cal)

Meal 5: Evening (9:00 PM)

• 1 scoop whey protein (25g protein)
• 1 cup casein shake or cottage cheese (28g protein)
• 1/2 cup strawberries (6g carbs)

Macros: 53g protein, 6g carbs, 3g fat (265 cal)

Daily Totals

• Protein: 186g
• Carbs: 138g
• Fat: 39g
• Calories: ~1,660

This is a lower-calorie example. Adjust portions based on your specific targets.

Macro Meal Prep Guide

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Training and Cardio During a Cut

Your training approach during a cut should prioritize muscle retention:

Strength Training: Keep It Heavy

Many people make the mistake of switching to “light weights, high reps” during a cut. This is wrong.

Heavy weights with lower volume sends the strongest muscle-preservation signal. Your body perceives heavy loads and thinks, “I need to keep this muscle to lift these weights.”

Cutting training principles:

• Maintain intensity (weight on the bar)
• Reduce volume slightly if recovery suffers
• Focus on compound lifts (squat, deadlift, bench, rows)
• 3-4 lifting sessions per week is sufficient
• Don’t add extra volume thinking it burns more fat

Cardio: Strategic, Not Excessive

Cardio can help expand your deficit, but it’s a tool—not a requirement. Many people get lean with minimal cardio through diet alone.

If adding cardio:

• Start with 2-3 sessions of 20-30 minutes
• Low-intensity steady state (LISS) preserves muscle better than HIIT during a deficit
• Walking is underrated—10,000 steps daily adds significant calorie burn without stress
• Add cardio gradually as needed, don’t start at maximum

Warning signs of too much cardio:

• Strength declining significantly
• Excessive fatigue
• Mood changes and irritability
• Sleep disruption
• Stalled fat loss despite increased activity

How to Track Your Macros

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Managing Hunger During a Cut

Hunger is inevitable during a calorie deficit. Here’s how to manage it:

High-Volume, Low-Calorie Foods

Fill your plate with foods that provide bulk without many calories:

Vegetables (unlimited):

• Leafy greens (spinach, lettuce, kale)
• Cruciferous (broccoli, cauliflower, cabbage)
• Cucumber, celery, zucchini
• Bell peppers, mushrooms

Fruits (moderate):

• Berries (high fiber, lower sugar)
• Apples (filling, portable)
• Watermelon (high water content)

Protein (inherently filling):

• Lean meats
• Greek yogurt
• Cottage cheese
• Egg whites

Meal Timing Strategies

Option 1: Intermittent Fasting Compress eating into a shorter window (16:8 or similar). Larger meals within the window feel more satisfying.

Option 2: Small, Frequent Meals 5-6 smaller meals keep you from ever getting too hungry. Some people do better with constant small portions.

Neither is inherently better—choose what helps you adhere to your calorie target.

Other Hunger Management Tips

• Drink water before and with meals
• Eat protein first at each meal
• Include fiber at every meal (vegetables, berries)
• Don’t skip meals hoping to save calories
• Allow small treats to prevent binge urges
• Stay busy—boredom eating is real

How to Hit Your Macros Daily

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What to Do When You Plateau

Plateaus happen to everyone. Here’s the systematic approach:

Confirm It’s a Real Plateau

A true plateau means 2-3 weeks of no progress across ALL metrics:

• Scale weight (weekly average)
• Measurements
• Progress photos
• How clothes fit

If any metric is still improving, you’re not plateaued—keep going.

Audit Your Tracking

Before changing macros, verify accuracy:

• Are you using a food scale?
• Are you tracking oils, sauces, and cooking fats?
• Are you logging weekend meals?
• Are you accounting for “bites and tastes”?

Research shows people underestimate intake by 20-50%. Often “plateaus” are really tracking drift.

Adjustment Options

Option 1: Reduce Calories Slightly

• Drop 100-150 calories
• Preferably from carbs
• Never cut protein during a deficit

Option 2: Increase Activity

• Add 1-2 cardio sessions
• Increase daily steps by 2,000
• Doesn’t require eating less

Option 3: Diet Break

• 1-2 weeks at maintenance calories
• Restores hormones and metabolism
• Psychological break from dieting
• Return to deficit refreshed

How to Adjust Your Macros When You Hit a Plateau

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Common Cutting Mistakes

Mistake #1: Deficit Too Aggressive

The biggest error. Extreme deficits (1000+ calories) cause rapid muscle loss, metabolic adaptation, and unsustainable hunger. You end up “skinny fat”—lighter but still soft.

Fix: Stick to 15-25% deficit. Slower fat loss that preserves muscle looks better than rapid weight loss that costs muscle.

Mistake #2: Insufficient Protein

Many people reduce all macros equally when cutting. Protein should actually increase as a percentage during a deficit.

Fix: Keep protein at 0.8-1.2g per pound—even if it means reducing carbs and fats more.

Mistake #3: Cutting Fat Too Low

Fat is calorically dense, so it’s tempting to slash it. But extremely low fat destroys hormone function.

Fix: Don’t go below 0.25g per pound. Keep healthy fat sources in your diet.

Mistake #4: Cardio Instead of Diet

Some people eat at maintenance and try to create their entire deficit through cardio. This is exhausting and often backfires.

Fix: Create most of your deficit through food. Add cardio as a supplement, not the primary tool.

Mistake #5: Abandoning Strength Training

“I’m cutting, so I’ll just do cardio” is a muscle-losing mistake. You need the heavy lifting stimulus to signal muscle preservation.

Fix: Keep lifting heavy. Maintain intensity even if you reduce volume slightly.

Mistake #6: Cutting Too Long

Extended cuts lead to metabolic adaptation, muscle loss, and psychological burnout. Your body fights harder the longer you diet.

Fix: Plan 8-16 week cuts with clear endpoints. If you need to lose more, take a diet break and start a new phase.

Common Macro Tracking Mistakes

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Transitioning Out of a Cut

How you end a cut matters for long-term results:

The Reverse Diet Approach

Don’t jump straight to maintenance or bulking calories. Gradually increase over 2-4 weeks:

Week 1: Add 100-150 calories (carbs) Week 2: Add another 100-150 calories Week 3: Continue until at maintenance Week 4+: Stabilize at maintenance before deciding next phase

This allows your metabolism to gradually upregulate rather than storing excess calories as fat.

Reverse Dieting: The Complete Guide

Post-Cut Maintenance

After reaching your goal, spend at least 4-8 weeks at maintenance before starting another cut or bulk. This:

• Solidifies your new body composition
• Restores metabolic rate
• Gives you a psychological break
• Sets you up for a more effective next phase

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Cutting for Different Goals

Cutting for General Fitness

Most people just want to look good. For this:

• Moderate deficit (20%)
• 8-12 week timeframe
• Focus on sustainability over speed
• Maintain reasonable social life

Cutting for Competition (Bodybuilding/Physique)

Competition prep is more extreme:

• Longer duration (16-20+ weeks)
• Progressive deficit increases
• More aggressive near show time
• Professional coaching recommended
• NOT sustainable long-term

Cutting for Athletes

Athletes need to maintain performance:

• Smaller deficit (10-15%)
• Prioritize carbs for training
• Time cuts in off-season
• May accept slower fat loss for performance

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Putting It All Together

Successful cutting comes down to:

1. Moderate deficit (15-25% below TDEE)
2. High protein (0.8-1.2g per pound)
3. Adequate fat (0.3-0.35g per pound)
4. Flexible carbs (fill remaining calories)
5. Strength training (preserve muscle)
6. Strategic cardio (supplement, not replace diet)
7. Patience (slow loss = muscle retention)

The goal isn’t just weight loss—it’s fat loss with muscle retention. Your macros are the key to achieving that distinction.

Ready to calculate your personalized cutting macros? Use our Macro Calculator and select “Weight Loss” as your goal.

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Related Resources

• Macros for Weight Loss (Pillar Guide)
• Macros for Women
• Best Macro Ratio for Fat Loss
• TDEE Explained
• Adjusting Macros When You Plateau
• Reverse Dieting Guide