How to adjust macros during a cut?

October 14, 2025 •

4 min read

Most serious lifters and fitness enthusiasts aim for a gradual weight loss of 0.5 to 1% of their body weight per week during a cut. To achieve this, it's crucial to understand how to adjust macros during a cut, balancing protein, carbs, and fats to maximize fat loss while preserving precious muscle tissue. This guide provides a strategic approach to a successful cutting phase.

Quick Summary

A cutting diet requires a strategic approach to macronutrients to promote fat loss while preserving muscle. This guide covers initial macro setup, the importance of high protein, and strategic adjustments when fat loss stalls. Key is a moderate calorie deficit and small, calculated tweaks based on consistent tracking.

Key Points

Start with a moderate deficit: Aim for a 500-calorie deficit to target a weight loss of 0.5-1% of your body weight per week.
Prioritize protein: A high protein intake (2.3-3.1 g/kg LBM) is essential to preserve muscle mass while in a calorie deficit.
Don't drop fats too low: Maintain at least 15-30% of your total calories from healthy fats for hormonal health and overall well-being.
Adjust incrementally: When progress stalls, make small, targeted adjustments (e.g., a 100-200 calorie reduction) rather than drastic cuts.
Track more than weight: Monitor metrics like body measurements, photos, and clothing fit to get a more accurate picture of fat loss progress.
Listen to your body: If you feel overly sluggish, you might need more carbs for fuel. If constantly hungry, increase protein and fibrous foods.
Incorporate resistance training: Continue strength training to send the signal to your body that it needs to hold onto muscle tissue.

Understanding the Foundation: Calorie Deficit and Macros

Before you can effectively adjust your macros during a cut, you must first establish your foundation: a sustainable calorie deficit. A good starting point for many is a deficit of around 500 calories per day, which should result in a weight loss of about one pound per week. However, this is not a one-size-fits-all number and may need to be adjusted based on your individual metabolism, activity level, and initial body fat percentage. Remember, the leaner you become, the slower and more precise your fat loss typically needs to be to preserve muscle mass.

Prioritizing Protein for Muscle Retention

The most critical macronutrient during a cut is protein. When in a calorie deficit, the body is at a higher risk of losing muscle tissue, which is detrimental to metabolism and strength. A higher protein intake helps mitigate this muscle loss, keeps you feeling fuller for longer, and has a higher thermic effect of food (the energy required to digest it) compared to carbs and fat.

Lean body mass (LBM) is key: A good starting point for protein is to calculate based on your LBM. Research suggests aiming for 2.3 to 3.1 grams of protein per kilogram of LBM per day. As you get leaner, you might need to push this a bit higher.
Protein distribution: Spreading your protein intake across multiple meals throughout the day can maximize muscle protein synthesis. Aim for 30-50 grams per meal, depending on your total daily requirement.

Carbs and Fats: Fuel and Hormone Regulation

Once your protein target is set, your remaining calories will be allocated to carbohydrates and fats. The distribution between these two can be more flexible and tailored to your preference, training, and how your body responds.

Maintain healthy fats: Fat intake is crucial for hormonal function and overall health. A range of 15–30% of your total calories from healthy fats is generally recommended. Sources like avocados, nuts, seeds, and olive oil are excellent choices.
Flexible carbs: The rest of your calories should come from carbohydrates. Carbs provide the energy for your training sessions, especially important during a deficit where energy can be low. Prioritize high-fiber carb sources like vegetables, fruits, and whole grains for sustained energy and satiety.

A Sample Macro Adjustment Plan

Here is a phased approach to adjusting your macros throughout your cut, illustrating how small, incremental changes are often best for sustainable results. These are general guidelines and may need individual tweaking.

Phase 1: Initial Setup (Weeks 1-4)

Begin with a moderate calorie deficit and a high protein target to kickstart fat loss and acclimatize your body. For a 200-pound person, this might look like:

Protein: 160 grams per day (~0.8 g/lb).
Fat: 20-25% of total calories.
Carbs: The remainder of your calories.

Phase 2: Stalled Progress (Weeks 5+)

If weight loss stalls for 1-2 weeks despite consistent tracking, it's time for a small adjustment. Reduce your overall calories by 100-200, typically from carbs and fats, while keeping protein stable.

Adjust Carbs: Drop your carbs by 20-40 grams. For example, a 150-calorie reduction (40g x 4 kcal/g).
Adjust Fats: You can also slightly reduce fats if preferred, though most find it best to decrease carbs first to preserve performance.

Phase 3: Final Push (For advanced dieters)

For those who are already very lean and trying to shed the last few pounds, another small adjustment may be needed if progress stalls again. A slight increase in protein (e.g., to 1.0 g/lb) can further protect muscle, along with a modest decrease in carbs.

Troubleshooting and Monitoring

Assess your adherence: Before making any changes, ensure your tracking is accurate and your adherence is consistent. Many plateaus are simply due to underestimating calorie intake or overestimating calories burned.
Monitor more than just weight: Bodyweight can fluctuate due to water retention, so track other metrics like body measurements, progress photos, and how your clothes fit. This provides a more accurate picture of fat loss.
Introduce refeeds or diet breaks: For longer cuts, a strategic refeed day or a week-long diet break can help manage hunger, restore hormone levels, and reset your metabolism.


Adjustment Scenario	Action	Example (for a 200-lb person)
Starting the cut	Set a moderate calorie deficit (e.g., 500 kcal). Prioritize high protein (0.8g/lb).	200g protein, 20% fat, rest carbs.
Plateauing (no weight change for 1-2 weeks)	Reduce total calories by 100-200. Target carbs or fat.	Cut 25g carbs and 5g fat daily.
Feeling sluggish or low energy	Slightly increase carbs, especially around workouts.	Swap 10g fat for 22g carbs.
Increased hunger	Slightly increase protein and fibrous carbs.	Add 20g protein, reduce carbs by 20g.

The Role of Training and Consistency

No macro strategy can succeed without consistent resistance training. Lifting weights signals your body to preserve muscle mass, which is crucial during a calorie deficit. Incorporating cardio is also beneficial for increasing your total daily energy expenditure, allowing for a higher food intake while maintaining your deficit.

Ultimately, consistency and patience are the most important tools during a cut. Track your progress, listen to your body, and make small, calculated adjustments. Drastic, rapid changes are often unsustainable and can lead to muscle loss and burnout. With a smart approach to your nutrition and training, you can achieve a lean, defined physique without sacrificing your health or sanity.

Conclusion

Adjusting macros during a cut is a dynamic process that requires careful monitoring and incremental changes, not radical shifts. The key is to start with a modest calorie deficit and a high protein intake to protect muscle mass. From there, use your weekly weigh-ins and other progress metrics to inform small adjustments to your carbohydrate and fat intake. By prioritizing protein, maintaining healthy fats, and strategically decreasing carbs as needed, you can navigate your cutting phase effectively, ensuring you lose fat while maintaining strength and energy levels. Remember to stay patient, consistent, and to listen to your body's signals for the best results.

For more in-depth information on exercise science and nutrition, consider sources like the National Institutes of Health (NIH).

Frequently Asked Questions

While there is no single 'best' split, a high-protein approach is recommended. Common starting points include a 40% protein, 30% carb, 30% fat ratio, or a 40% carb, 40% protein, 20% fat ratio, but these should be adapted based on individual needs and how your body responds.

Adjust your macros only when progress has stalled for at least one to two weeks, and you have confirmed that your tracking is accurate. Making changes too frequently won't allow you to properly assess their impact.

For most people, reducing carbohydrates first is a good strategy to preserve energy for training, while maintaining a moderate fat intake for hormonal health. You can also make a small reduction to both carbs and fat for a more balanced approach.

You should aim for a higher protein intake during a cut to prevent muscle loss. Recommendations range from 0.8 to 1.2 grams per pound of body weight, with the higher end being more beneficial for those who are already lean.

Yes, some hunger is normal on a calorie-restricted diet. However, if you are constantly and excessively hungry, consider adjusting your macros by increasing protein and fiber, and focus on consuming more nutrient-dense whole foods.

Daily weight fluctuations are normal due to factors like water retention and food volume. Focus on weekly trends rather than daily numbers. Tracking other metrics like body measurements and progress photos provides a more reliable picture of fat loss.

Yes, you can lose weight through a calorie deficit alone. However, counting macros provides a more precise and effective way to ensure you are preserving muscle mass, which is a key goal of a cutting phase.