The process of “cutting” refers to a dietary phase where the primary goal is to reduce body fat while actively preserving muscle mass. This is achieved by consistently consuming fewer calories than the body expends. To optimize body composition, simply counting total calories is often insufficient; a more targeted approach using macronutrients—protein, fat, and carbohydrates—is needed. Calculating these ratios, or “macros,” provides a structured nutritional blueprint that influences muscle retention, hormonal balance, and energy levels.
The Essential First Step: Calculating Your Caloric Deficit
A successful macro strategy begins not with the macronutrients themselves, but with establishing the correct overall energy target. This target is calculated by first determining your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body burns in a day, including basal metabolism and physical activity. Online calculators offer an estimate of your TDEE, a number representing the calories needed to maintain your current body weight.
To initiate fat loss, a caloric deficit must be created below this maintenance level. For a safe and sustainable rate of fat loss, a moderate daily deficit of 300 to 500 calories is generally advised. This range typically supports a weight loss of about one pound per week, which minimizes the risk of losing muscle mass and avoids triggering adverse metabolic adaptations.
Attempting a deficit that is too large, such as 1,000 calories or more, can be counterproductive. It increases the likelihood of muscle tissue being broken down for energy and can lead to fatigue and a drop in metabolic rate. A severe energy restriction makes adherence difficult and hinders long-term progress. Setting a moderate deficit based on your estimated TDEE provides the calorie ceiling for all subsequent macro calculations.
Setting the Non-Negotiables: Protein Requirements for Muscle Retention
Once the calorie target is established, protein takes priority for maintaining lean body mass during restricted energy intake. Protein provides the amino acids necessary for muscle protein synthesis, which repairs and builds muscle tissue. A higher protein intake also promotes satiety, helping to manage hunger that often accompanies a caloric deficit. Furthermore, protein requires more energy to digest than other macros, known as the thermic effect of food.
For individuals focused on muscle retention while cutting, the recommended protein intake is higher than for general maintenance. Specific guidelines often suggest consuming 0.8 to 1.2 grams of protein per pound of total body weight. For very lean individuals or those in a more aggressive deficit, intake can even be pushed to the higher end of this spectrum, around 1.1 to 1.5 grams per pound, to maximize muscle sparing.
This protein target is converted into calories by multiplying the total grams by four, since protein provides four calories per gram. This calculation sets the first non-negotiable floor for your macro plan, ensuring that muscle preservation is prioritized within the established calorie deficit.
Defining Healthy Minimums: Essential Fat Intake
The next step is to establish a minimum intake for dietary fat, which is often restricted too severely during a cutting phase. Dietary fat plays a role in the production and regulation of hormones, including testosterone and estrogen. It is also necessary for the absorption of fat-soluble vitamins, such as A, D, E, and K, ensuring proper nutrient utilization.
To support hormonal health and overall physiological function, fat intake should not drop below a specific floor. A common recommendation is to set fat at a minimum of 20% of your total daily calories. Alternatively, this minimum can be calculated in grams, with a guideline of approximately 0.3 grams per pound of body weight.
Since fat contains nine calories per gram, this minimum floor is determined by multiplying the target grams by nine. Alternatively, take 20% of the total cutting calories and divide that number by nine. This calculation establishes the second fixed component of your macro plan, ensuring the body has the necessary raw materials for biological processes.
Filling the Remainder: Strategic Carbohydrate Allocation
Carbohydrates are the final, flexible component of the macro equation, determined only after the non-negotiable protein and fat minimums have been met. Carbs are the body’s preferred source of energy. They are particularly important for fueling intense training sessions and supporting muscle recovery by replenishing muscle glycogen stores. Therefore, the remaining calories in your deficit after accounting for protein and fat are allocated entirely to carbohydrates.
To find your carbohydrate allowance in grams, first subtract the calories allocated to protein and fat from your total daily calorie target. The resulting number represents the calories available for carbohydrates. Since carbohydrates contain four calories per gram, dividing the remaining calories by four yields the final daily carbohydrate target.
A strategic approach involves timing the majority of carbohydrate intake around your workouts to maximize performance and recovery. While a low-carb approach can lead to successful fat loss, incorporating carbohydrates allows for better training output and helps prevent feelings of lethargy and weakness. Carbohydrates are the variable macro, allowing for daily manipulation based on training volume. For example, intake can be higher on a heavy lifting day and slightly lower on a rest day, while keeping protein and fat intake constant.