Macros for Cutting
A real fat-loss deficit, with enough protein to hold onto the muscle you've already built.
Daily calories for lose fat
2168 cal
Protein
170g
Carbs
237g
Fat
60g
Frequently Asked Questions
How big should my deficit be while cutting?
This uses a ~500 calorie daily deficit, which lines up with roughly a pound of fat loss per week -- aggressive enough to see real progress without the muscle loss and energy crashes that come with a much bigger cut.
Why does protein matter more while cutting?
In a deficit, your body will pull energy from muscle if protein is too low -- eating enough protein (this defaults to about 1g per pound of bodyweight) is what protects the muscle you already have while the fat comes off.
What if I stop losing weight?
As you lose weight, your real calorie needs drop too, so a deficit that worked at your starting weight can flatten out a few weeks in. Recalculate every 10-15 lbs lost, or when your weight trend stalls for 2+ weeks.