Cutting Macro Calculator
Cutting means eating in a calorie deficit to lose body fat while preserving lean mass. This calculator presets your goal to cut (−500 kcal/day, about 1 lb/week) so the macro grams it returns are already deficit-adjusted. Pick a diet style and your activity level to get daily protein, carb, and fat targets.
Your details
Enter your details and press calculate to see your macro breakdown.
Macros for fat loss
In a deficit, protein is the macro most worth keeping high — it's both the most satiating and the most protective of lean mass. A high-protein split (40% protein) is a sensible default for cutting, while keto and low-fat options give you flexibility based on food preferences. Carb and fat grams will simply be lower than at maintenance because your calorie target is ~500 kcal/day lower.
The −500 kcal/day target approximates ~1 lb of fat loss per week. Faster cuts (larger deficits) are possible but increase lean-tissue loss and hunger; consult a professional for aggressive targets. See how to calculate macros for the underlying math.