1. What Are Macros For Cutting?

Macros for cutting refers to the optimal macronutrient distribution (protein, carbs, and fat) when you're in a calorie deficit to lose fat while preserving muscle mass. This calculator provides a 35% protein, 45% carbs, and 20% fat distribution at a 500-calorie deficit from your TDEE.

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 to 1.9)
• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( DC \) — Deficit Calories (kcal/day)
• \( P \) — Protein (g/day)
• \( C \) — Carbs (g/day)
• \( F \) — Fat (g/day)

3. Importance of Macro Calculation

Details: Proper macro distribution during cutting helps maintain muscle mass while losing fat. The 500-calorie deficit creates steady weight loss (~0.5kg/week), while the high protein intake preserves muscle.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. Be honest about your activity to get accurate TDEE.

5. Frequently Asked Questions (FAQ)

Q1: Why 35% protein?
A: Higher protein during cutting helps preserve muscle mass and keeps you satiated.

Q2: Can I adjust the macro ratios?
A: Yes, some prefer higher fat/lower carbs or vice versa. The 35/45/20 split is a good starting point.

Q3: Is the 500-calorie deficit right for everyone?
A: It's a moderate deficit. Very active individuals might tolerate more, while sedentary individuals might need less.

Q4: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).

Q5: What if I'm not losing weight?
A: Double-check your activity factor and food tracking accuracy. Metabolic adaptations may require further calorie reduction.