Bodybuilding Macro Calculator For Cutting

Cutting Macros Formula:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.35}{4} \] \[ C = \frac{DC \times 0.45}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR (kcal/day):

TDEE (kcal/day):

DC (kcal/day):

Protein (grams/day):

Carbs (grams/day):

Fat (grams/day):

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1. What is the Bodybuilding Macro Calculator?

The Bodybuilding Macro Calculator for Cutting helps determine optimal macronutrient distribution for fat loss while preserving muscle mass. It calculates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and suggests a calorie deficit with macro ratios ideal for cutting.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

\( W \) — Weight in kg
\( H \) — Height in cm
\( A \) — Age in years
\( AF \) — Activity factor (1.2-1.9)
\( DC \) — Deficit Calories (TDEE - 500)
\( P \) — Protein in grams
\( C \) — Carbohydrates in grams
\( F \) — Fat in grams

Explanation: The calculator first determines your base calorie needs (BMR), then adjusts for activity level (TDEE), creates a moderate deficit for fat loss (DC), and distributes macros at 35% protein, 45% carbs, and 20% fat.

3. Importance of Macro Calculation

Details: Proper macro distribution during cutting is essential for preserving lean muscle mass while losing fat. The 35/45/20 ratio provides adequate protein for muscle retention, sufficient carbs for energy, and healthy fats for hormone production.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight in the morning after using the bathroom and before eating.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of fat loss per week, which is sustainable and helps preserve muscle mass.

Q2: Can I adjust the macro ratios?
A: Yes, some prefer higher protein (40%) or lower carbs (40%), but 35/45/20 is a good starting point for most people.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your TDEE will decrease with lower body weight.

Q4: What if I'm not losing weight?
A: Your activity factor might be overestimated, or you may need a larger deficit. However, don't go below a 20% deficit from TDEE.

Q5: Should I track anything besides macros?
A: Yes, track your weight trends, measurements, and strength levels to ensure you're losing fat, not muscle.