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Cutting Phase Macronutrient Formula:
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The Cutting Phase Macronutrient Calculator helps determine optimal protein, carbohydrate, and fat intake for individuals in a cutting phase where the goal is to lose body fat while preserving muscle mass.
The calculator uses the following formulas:
Where:
Explanation: These ratios are specifically designed for cutting phases to maintain muscle mass while creating a calorie deficit for fat loss.
Details: Proper macronutrient distribution is crucial during cutting phases to ensure adequate protein intake for muscle preservation, controlled carbohydrates for energy, and sufficient fats for hormonal balance.
Tips: Enter your current body weight in kilograms. The calculator will provide recommended daily intake for protein, carbohydrates, and fats specifically tailored for cutting phases.
Q1: Why these specific ratios for cutting?
A: The 2.2g/kg protein helps preserve muscle, 1.5g/kg carbs provides energy for workouts, and 0.4g/kg fat supports hormone production during a calorie deficit.
Q2: Should I adjust these values based on activity level?
A: Yes, highly active individuals may need slightly more carbohydrates, while less active individuals might reduce carbs further.
Q3: How long should I follow this macronutrient distribution?
A: Typically throughout your cutting phase, which usually lasts 8-16 weeks depending on your goals.
Q4: What if I'm not losing weight with these macros?
A: You may need to slightly reduce carbohydrates or increase activity level while maintaining protein intake.
Q5: Should I track anything else besides macros?
A: Yes, total calorie intake, hydration, and micronutrients are also important for optimal results during cutting.