Calculate Cutting Macros

Anyone attempting to lose weight and burn fat in a cutting cycle should calculate their cutting macros. Calculating cutting macros is crucial for achieving the results you want, and for speeding up the progress. Without it, you are unlikely to achieve those results of a chiseled physique, and you will definitely delay the progress. Learning how to strike the perfect balance in your diet will support your goals way more than you think when it comes to cutting body fat and getting as lean as possible. That’s because burning fat is done through dieting and correct eating.

Lots of people are wondering: how do I burn fat? How do I get rid of belly fat? How to lose weight fast? Well, the answer to all these questions is: calculate your cutting macros. Of course, follow those macros. This alone will make a huge difference. But then you also need to work out and eat in a calorie deficit. But simply by following your cutting macros, you’re going to make a huge impact.

Therefore, you shouldn’t guess your calorie intake during a cut, you better calculate cutting macros which will maximize fat burn, preserve lean muscle and energy, and significantly improve the way you feel and look.

After all, calories dictate the way you lose or gain weight, macronutrients dictate the way you look, and micronutrients dictate the way you feel. But when you have a great cutting macros balance, you are very likely to get all the micronutrients you need, and you are likely to find it much easier to stay in a calorie deficit to lose the extra weight. Having all of this said, I hope you realized the importance of calculating cutting macros.

Calorie Counting vs Cutting Macros

Everyone knows that calories make us gain weight. Calories are a form of energy measurement. We take that energy from the foods we eat. If we eat in surplus (eat more calories/ energy) than we burn, the body will store it so we gain weight. On the other hand, if you eat in a calorie deficit (your body burns more than you eat), you will lose weight. That’s why, as said, calories will dictate your weight. While eating less helps reduce calories and helps lose weight, during a cutting cycle, it is about changing your body composition. This means that you should burn fat while keeping lean muscle mass.

Therefore, if you’re simply counting calories without paying attention to cutting macros, you will lose weight, but your body composition won’t really change, as you will likely burn both fat and lean muscle. Yet, to maximize your efforts, you will need to know how to calculate macros for cutting, opting for quality food over attempting to eat minimal food into your routine. This will hinder your results, energy, and strength, while may even lead to health concerns.

Proper cutting macros ensures your body receives everything it needs to stay healthy, burn fat, and gain or preserve lean muscle. Unsure how to count macros for cutting? Check it out below.

How To Calculate Your Cutting Macros?

So, if you want to lose weight, you do need to calculate your calories and eat in a slight deficit. But in order to maximize fat loss efforts, you will need to know how to count macros for cutting too. Here are a few steps that you should take to work out your cutting macros fast and efficiently.

Determine your calorie needs

So, as said, you need to calculate your calories to eat in deficit. This would actually be the first step when it comes to a successful cutting cycle. You should determine how many calories your body needs a day to maintain the current weight.

As a general rule, most men will need anywhere between 2000 to 3000 calories a day to maintain their weight. Still, it can be more or less. Overall, it varies quite a lot, depending on various factors such as age, gender, and activity level. You could use an online calculator that will help determine your calorie needs based on those important factors. While it is not super exact, it does give you a rough approximation. You need to get familiar with tracking your calorie intake to achieve your goals.

Then you must create a calorie deficit. You need to reduce that number which will encourage weight loss. Usually, you reduce your calorie intake by 10 to 25%. Lowering the calories by this will ensure your body keeps on lowering weight.

So, if you need to consume about 2500 calories a day to maintain weight, a 20% decrease (calorie deficit) would mean you only eat about 2000 calories a day. This 500-calorie deficit will ensure you keep on losing weight. How much? Well, one pound of fat is about 3500 calories. This means that in theory, you would lose one pound a week (500 calorie deficit x 7 days a week = 3500 calorie loss = 1 pound).

Remember to adjust your calories as you burn weight (you’ll need less calories). Moreover, keep in mind that your body will need a break from a constant calorie deficit. Most bodybuilders have a cutting phase that lasts 6 to 12 weeks. Then stop it, then may restart it if necessary.

Phase into your cutting cycle

For the best way to deal with your cutting macros, you also must have an idea of how long you plan to cut for. As said, most people tend to run their cutting phase anywhere between six to twelve weeks. That’s because a shorter time may not deliver the optimum results, while longer cycles increase the risk of fatigue, muscle loss, and other issues. Generally, the more body fat you want to burn, the longer your cutting phase is. Those who need to cut longer than 12 weeks, should take a break of at least 4 weeks (eating in calorie maintenance) before lowering the calories again.

Keep in mind that a cutting cycle does involve feeling hungry during the process, but it is not a constant hungry feeling from the get-go. Moreover, you could split your cutting cycle into blocks. For some awesome results, a 12 week cutting phase may be split into three 4-week time periods. As you’re moving further into this cutting phase, you can gradually increase the calorie deficit from one phase to the next.

• As an example, you start with a 10% calorie deficit, then go for 15%, and then 20% in the last block (the last four weeks). As said, remember that you will need to recalculate your calories as your fitness level changes.

Work out your protein needs

Macronutrients are split into three main ones: protein, fat, and carbohydrates. Having a great macronutrient balance is extremely important both in the cutting and bulking phases. In fact, the balance of macros doesn’t really change too much between cutting vs bulking, although at least some slight changes are welcome.

The first one is the protein – the muscle building block. Essential for muscle growth and maintenance. Research proves that a higher protein intake is essential for anyone looking to get physique and performance to the next level. Protein is extremely important for two main reasons (although there are numerous others):

1. A high protein diet is necessary to protect lean muscle mass as you’re lowering your calorie intake level. It is crucial for body composition. High levels of protein in your cutting macros help maintain or even gain lean muscle as you burn excess fat.
2. During a cutting cycle, feeling hungry is expected. Nevertheless, protein is the macronutrient that is going to make you feel sated. Protein will make you feel fuller for longer than any other macronutrient. Therefore, you will be able to lower your calorie intake, avoid snacks, and stay away from constant hunger.

Therefore…

Protein is the most important macronutrient to pay attention to. Think of protein as the currency you need to spend for body composition. You need to aim for a high protein diet, but not too high for several reasons.

You need to aim for about 1 gram of protein per pound of body mass a day. Anywhere between 0.8 mg to 1.2 mg of protein per pound of body weight a day is good enough. So, if you’re a guy weighing 200 pounds, you need at least 160 grams of protein a day, up to 240 grams a day for your cutting macros.

Keep in mind that one gram of protein is 4 calories. If you eat 200 grams of protein a day, you get 800 calories. If your daily calorie allowance is 2000 a day, you’re left with 1200 calories a day for fat and carbohydrates.

Determine your daily fat needs

A lot of people tend to think that they need to avoid fat as much as possible during cutting phases because it may sound obvious: if you want to burn fat – you need to reduce fat intake. Well, reducing fat intake may be a good idea, but avoiding it altogether is a horrible idea. Your body needs all three macros! Moreover, as said, it is the amount of calories that you consume that will dictate whether you gain or lose weight.

So, you do keep fat intake to a minimum, but not too low. You need to consume (the right type of) fat, as it won’t only not make you fat, but it will help support your goals of burning excess fat. Consuming the right amount and the right type of fats is essential for your overall health and for your cutting macros. Moreover, the fat tends to add more flavor to food, so you’ll be less inclined to snack on sugary, processed foods which means a lot. Besides, fat is also perfect when it comes to a long-lasting energy source. So, you will feel satisfied, and will provide a lot of energy, making you feel full.

Usually…

You calculate your fat cutting macros based on your activity level. Higher activity levels mean that you need more carbohydrates. Therefore, you will cut down fat as a part of your cutting macros. In short, the more active you are, the less fat you will be consuming. That’s because you shouldn’t reduce protein, but you need carbs for your activity. So, you reduce fats, but don’t reduce too much!

Assuming you eat 2000 calories a day, your fat ratio would look like this: 20% if you are very active, 30% if you are moderately active, and 40% if you are lightly active. How much is that in terms of grams?

Well, one gram of fat is 9 calories. 20% out of 2000 calories a day is 400 calories. 400 calories / 9 calories (per gram of fat) = 44.4 grams. Having this said, it is easy to determine that 30% would be 67 grams, and 40% would be 89 grams of fat a day.

Calculate daily carb needs

Lastly, when you are trying to work your cutting macros, you also need to determine your carb intake. Considering that we’ve already determined the protein intake and your fat intake, carbs are the ones that remain to be calculated. The number of carbohydrates that you should consume a day depends on how much you’re exercising during your cut (activity level).

The more you exercise, the more carbohydrates your body will use and will require. Moreover, the more muscle mass you have, the better your body will tolerate a higher amount of carbohydrates. When you’re calculating macros for cutting, your fat needs are going to be based on the activity level. You need to get about one gram of protein a day per pound of body weight. Having this said, the rest of the calories left a day should come from carbohydrates.

Having that said…

You subtract your fat and protein calories from your total daily intake and see how many you have left for carbs. Let’s assume your daily intake is 2000 calories. You consume 200 grams of protein a day which is 800 calories (4 x 200 = 800). You also consume 67 grams of fat a day (moderately active) which is 603 (9 x 67 = 603). 800 + 603 = 1403 calories from fat and protein. Therefore, you are left with 600 more calories that come from carbohydrates. One gram of carbs is 4 calories. 600 / 4 = 150 grams a day of carbohydrates.

 

Conclusion

Keep in mind that this is just an example, assuming that you’re a 200 pound guy who is moderately active, requiring 2500 calories a day for maintenance, and you reduce by 500 calories a day for the cutting cycle. This way, it means that you need to consume around:

• Carbs: 150 grams a day
• Protein: 200 grams a day
• Fat: 67 grams a day

Nonetheless, keep in mind that it could be somewhat different. For example, your fat or carbohydrate intake could be more or less. Or, you may need more or less protein. Not to mention that your calorie intake a day can be very different too. Your age, gender, weight, and height, as well as how regularly you work out all have an impact on your cutting macros. Especially the amount of fat and carbohydrates you consume.

Moreover, after all, we’re not robots, so there could be some leeway day to day. Those differences will lead to differences too. You also could make changes depending on your activity level per day. For days you left heavy, you could decrease fat and increase carbs. For those you rest, it could be the other way around. Also, you could have a protein intake of 160 grams for example, which would make changes in terms of carbs and fats you consume a day too.

How to hit your cutting goals?

It is extremely important to calculate and follow your cutting macros as long as you want to achieve your cutting goals. You will need to create a cutting diet plan to stick with and, of course, you need to regularly lift heavy weights.

When you are fighting off hunger during a cut, it may feel pretty tricky at first. However, after a while, you will soon get familiar with your body and with the way the cutting macros work for you, what you need to adjust, and what changes must be made.

Knowing how to count macros for cutting is the first and most important step for a successful cut, however. Many agree that it is even harder work than that in the gym. But to achieve success, you’ll need to work both in the gym and in the kitchen.

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