Macros for Cutting Calculator
Get your cutting macros: calories, protein, carbs, and fat for fat loss. Based on your TDEE, a calorie deficit, and a high-protein split.
Calculator by Toolsloft ↗- Daily calories
- 2207.2 kcal
- Protein
- 160 g
- Carbs
- 253.85 g
- Fat
- 61.31 g
- Maintenance (TDEE)
- 2759 kcal
A cut works when you eat below maintenance while keeping protein high enough to hold on to muscle. This calculator finds your maintenance calories, applies the deficit you choose, and splits the result into daily grams of protein, carbs, and fat.
How this is calculated
Maintenance (TDEE) is the Mifflin-St Jeor BMR times an activity factor. Cutting calories are TDEE reduced by your chosen deficit percentage. Protein is set to 2 g per kg of body weight (4 kcal/g), fat to 25% of calories (9 kcal/g), and the remaining calories become carbohydrate (4 kcal/g). Protein at 2 g/kg during a deficit follows common evidence-based guidance for preserving lean mass.
How to use
- Enter your sex, weight, height, age, and activity level.
- Choose a calorie deficit, commonly 15 to 25 percent for a steady cut.
- Read your daily calorie target and macro grams for protein, carbs, and fat.
Examples
- Male, 80 kg, 180 cm, 30, moderate, 20% deficit:
2,207 kcal: 160 g protein, 254 g carbs, 61 g fat
FAQ
- How big should my deficit be?
- A 15 to 25 percent deficit is a common range. Larger deficits lose weight faster but make it harder to keep muscle and training quality, so leaner people often use smaller cuts.
- Why is protein set so high?
- Around 2 grams per kilogram of body weight helps preserve muscle while you are in a calorie deficit, which is the main goal of a cut.
- Can I change the fat and carb split?
- This tool fixes fat at 25 percent of calories and puts the rest into carbs, a balanced default. You can shift carbs and fat to preference as long as protein and total calories stay on target.