Macros For Cutting Calculator

Cutting Phase Macros Formula:

\[ \text{Calories} = \text{TDEE} - 500 \] \[ \text{Protein (g)} = 2.2 \times \text{weight} \] \[ \text{Fat (g)} = 0.8 \times \text{weight} \] \[ \text{Carbs (g)} = \frac{\text{calories} - (\text{protein} \times 4) - (\text{fat} \times 9)}{4} \]

Calories:

Protein:

Fat:

Carbs:

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1. What is the Cutting Phase Macros Calculator?

The Cutting Phase Macros Calculator helps determine the optimal macronutrient distribution for individuals in a cutting phase, focusing on high protein intake while maintaining a caloric deficit for effective fat loss while preserving muscle mass.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( weight \) — Body weight in kilograms (kg)
500 — Standard caloric deficit for cutting phase
2.2 — Protein multiplier for high protein intake
0.8 — Fat multiplier for adequate fat intake
4 — Calories per gram of protein/carbs
9 — Calories per gram of fat

Explanation: The calculator creates a 500-calorie deficit from your TDEE, ensures high protein intake for muscle preservation, adequate fat for hormonal function, and calculates carbs to fill the remaining calories.

3. Importance of Proper Macros Calculation

Details: Proper macronutrient distribution during cutting is crucial for maximizing fat loss while minimizing muscle loss, maintaining energy levels, and supporting overall health and recovery.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kilograms. Ensure both values are positive numbers for accurate calculations.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit typically results in about 0.5kg (1lb) of fat loss per week, which is considered a sustainable and healthy rate.

Q2: Why such high protein intake?
A: High protein (2.2g/kg) helps preserve muscle mass during caloric deficit, increases satiety, and has a higher thermic effect of food.

Q3: Can I adjust these ratios?
A: Yes, these are general guidelines. Some individuals may prefer slightly different protein/fat ratios based on personal preference and response.

Q4: How often should I recalculate my macros?
A: Recalculate every 2-4 weeks or whenever your weight changes significantly (2-3kg) to account for metabolic adaptations.

Q5: What if my carbs come out negative?
A: This indicates your TDEE may be too low for the recommended protein and fat intake. Consider a smaller deficit or consult a nutrition professional.