1. What is the Cutting Phase Macro Calculator?

This calculator determines appropriate calorie intake and macronutrient distribution for a cutting phase, where the goal is to lose fat while preserving muscle mass. It uses scientifically validated formulas to create a moderate calorie deficit with optimal protein intake.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• TDEE — Total Daily Energy Expenditure (kcal/day)
• Weight — Body weight in kilograms
• 500 kcal — Moderate daily deficit for steady fat loss
• 2.5 g/kg — Optimal protein intake for muscle preservation
• 25% — Recommended fat percentage of total calories

Explanation: The formulas create a 500 kcal daily deficit for steady fat loss (about 0.5 kg/week), with high protein to preserve muscle, adequate fat for hormone production, and the remaining calories from carbohydrates.

3. Importance of Proper Macros During Cutting

Details: Proper macronutrient distribution during cutting is crucial for maintaining muscle mass, supporting training performance, and ensuring sustainable fat loss. The 500 kcal deficit is moderate enough to minimize muscle loss while promoting fat loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. For best results, recalculate your macros every 2-4 weeks as your weight changes.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, leading to about 0.5 kg fat loss per week - a sustainable rate that minimizes muscle loss.

Q2: Why so much protein?
A: Higher protein intake (2.2-2.5 g/kg) helps preserve lean mass during calorie restriction and has a higher thermic effect of food.

Q3: Can I adjust the fat percentage?
A: Yes, some prefer 20-30% of calories from fat. The calculator uses 25% as a balanced approach for hormone health and satiety.

Q4: What if I'm not losing weight?
A: Your TDEE may be overestimated. Reduce calories by 100-200 kcal or increase activity. Never go below 1200 kcal (women) or 1500 kcal (men).

Q5: How long should a cutting phase last?
A: Typically 8-16 weeks. Take maintenance breaks every 8-12 weeks to metabolic adaptation and psychological relief.