How to Count Macros for a Cut: A Definitive Guide

January 4, 2026 •

4 min read

Research reveals that macronutrient distribution significantly impacts body composition and muscle preservation during a cut. Learning how to count macros for a cut is a strategic approach that can help you lose fat while maintaining lean mass, which is a priority for many fitness enthusiasts.

Quick Summary

This guide provides a detailed explanation of how to count macronutrients—protein, carbohydrates, and fats—to optimize fat loss and preserve muscle in a caloric deficit.

Key Points

Start with a Deficit: Create a caloric deficit by consuming fewer calories than burned, which is essential for fat loss.
Prioritize Protein: Aim for 0.8-1g of protein per pound of body weight to preserve muscle mass during your cut.
Manage Fat Intake: Allocate 15-30% of your total calories to healthy fats to support hormonal function and overall health.
Fill with Carbs: Fill the rest of your daily caloric needs with carbohydrates to fuel your workouts and maintain energy.
Track and Adjust: Consistently monitor your progress and make gradual adjustments to your macros as your weight and body composition change.
Listen to Your Body: Pay attention to your energy levels and hunger signals; the best macro split is one that works for you personally.
Choose Whole Foods: Prioritize nutrient-dense, whole foods for a successful and healthy cutting phase.

Understanding the Basics of a Cutting Phase

Before diving into the numbers, it's crucial to understand what a cutting phase involves. A cut is a period of controlled caloric deficit, where fewer calories are consumed than the body burns. The goal is to reduce body fat while minimizing the loss of muscle mass. Counting macronutrients (macros)—protein, carbohydrates, and fats—provides a more precise and effective method than calorie counting alone, ensuring the body gets the right fuel to support training and recovery.

The Importance of a Caloric Deficit

Fat loss is impossible without a caloric deficit, regardless of how macros are portioned. The process starts with calculating the Total Daily Energy Expenditure (TDEE), which is the number of calories burned each day. Online calculators can provide an estimate based on factors like age, gender, weight, height, and activity level. From there, a moderate, sustainable deficit is needed. A good starting point is typically 500 calories below the TDEE, leading to a weight loss of about one pound per week.

Step 1: Set Your Protein Target

Protein is arguably the most critical macronutrient during a cut. High protein intake helps to preserve muscle mass, increase satiety, and has a higher thermic effect than carbs or fat.

For most active individuals, a protein target of 0.8 to 1 gram per pound of body weight is a good starting point.
For very lean individuals, aiming for maximal muscle retention, a higher intake of up to 1.4 grams per pound of lean body mass per day may be beneficial.

Protein provides 4 calories per gram. For example, a 180-lb individual might aim for 180 grams of protein, which equates to 720 calories (180 x 4).

Step 2: Determine Your Fat Intake

Fats are essential for hormone production, nutrient absorption, and overall health. Fat intake will be decreased during a cut, but it should not be eliminated. A balanced approach is key to staying healthy and maintaining hormonal balance.

It is commonly recommended to consume 15-30% of total daily calories from fat.
On a 2,000-calorie diet, this would be 300 to 600 calories from fat. Since fat contains 9 calories per gram, this translates to 33 to 67 grams of fat per day.

Start in the middle of this range and adjust based on how the body feels. A minimum fat intake of around 40-50 grams is often recommended to maintain health.

Step 3: Calculate Your Carbohydrates

After allocating calories to protein and fat, the remaining calories should come from carbohydrates. Carbs are the body’s primary energy source, especially for high-intensity training. Cutting carbs too low can negatively impact workout performance and energy levels.

The formula is simple: Take total daily calories, subtract protein and fat calories, then divide the remainder by 4 (since carbs have 4 calories per gram).
Example Calculation: For a 2,000-calorie daily target with 180g protein and 50g fat:
- Protein calories: 180g x 4 = 720 calories
- Fat calories: 50g x 9 = 450 calories
- Remaining calories for carbs: 2,000 - 720 - 450 = 830 calories
- Carbohydrates: 830 calories / 4 = 207.5g of carbs

Comparison of Macro Ratios for Cutting

Several popular macro ratios exist for cutting, though the best approach is always individualized. The following table provides a comparison of common strategies:


Macro Ratio	Protein	Carbs	Fat	Best For	Considerations
40/40/20	High	High	Lower	Active individuals and those who perform high-intensity workouts.	Provides ample energy for intense training while supporting muscle preservation.
40/30/30	High	Moderate	Moderate	Well-rounded athletes and those who want a balanced diet.	Good balance of all macros, supports hormonal health, and provides sustainable energy.
35/25/40	High	Lower	Higher	Individuals with lower carb tolerance or those on low-carb diets.	Requires careful monitoring of energy levels and may impact high-intensity performance.

Fine-Tuning and Tracking Your Macros

Macro counting is not a one-time calculation. Needs will change as weight is lost and the body adapts. Progress should be monitored, and caloric intake and macro split should be adjusted accordingly.

The Process of Adjustment

Monitor Weight and Measurements: Track body weight and take progress photos weekly. Measurements of waist, hips, and other areas can also monitor changes. Aim for a weekly weight loss of 0.5% to 1% of body weight.
Stagnation is Normal: When weight loss stalls for 1-2 weeks, a plateau has been hit, which is a sign to make a small adjustment, but drastic changes should not be made at once.
Adjust Gradually: Reduce total calories by another 100-200. The best way to do this is to slightly lower carb or fat intake while keeping protein high to preserve muscle mass.

Conclusion

Counting macros for a cut is a powerful tool for optimizing body composition. By focusing on a high protein intake, managing fat, and strategically allocating carbohydrates, it is possible to lose fat while protecting muscle. This is a dynamic, responsive strategy requiring consistent tracking and fine-tuning. Paying attention to the body's signals and adjusting intake gradually allows for an effective cutting phase and physique goals to be achieved. Consistency and patience are key. Whole, unprocessed foods are always the best foundation for a successful diet.

For more detailed strategies and personalized advice on nutrition and training for body composition, check out the in-depth resources provided by StrengthLog at https://www.strengthlog.com/macros-for-cutting/.

The Final Word on Counting Macros for a Cut

Consistency and patience are the cornerstones of a successful cut. The macro counting process allows control over nutritional intake, ensuring the body is provided with the optimal fuel to achieve goals. This strategic approach, combined with regular exercise, will lead to sustainable and satisfying results.

Frequently Asked Questions

To start, calculate your daily calorie needs using an online TDEE calculator. Create a calorie deficit of 200-500 calories. Then, calculate your macros: set your protein intake high (0.8-1.0g per lb of body weight), set your fat intake to 15-30% of total calories, and fill the remaining calories with carbohydrates.

There is no single 'best' macro split, as it depends on individual factors like body type and activity level. Common effective ratios include 40% protein, 40% carbs, and 20% fat (40/40/20) or 40% protein, 30% carbs, and 30% fat (40/30/30). For those with lower carb tolerance, a 35/25/40 split may work better.

A high protein intake is crucial during a cut to preserve muscle mass. Aim for approximately 0.8 to 1.0 grams of protein per pound of your body weight. For individuals with a higher percentage of body fat, it's more accurate to use lean body mass for this calculation.

Yes, you should eat carbs while cutting. Carbohydrates are your body's primary energy source, essential for fueling intense workouts. Cutting carbs too drastically can negatively affect your energy and performance. Focus on complex carbohydrates from sources like vegetables, fruits, and whole grains.

Best food choices include lean proteins like chicken breast, eggs, and tuna; healthy fats from sources like olive oil, avocado, and nuts; and complex carbohydrates from vegetables, fruits, and whole grains. These foods provide sustained energy and help manage hunger.

Plateaus are a normal part of the cutting process. When you stall, make a small, gradual adjustment to your macros by reducing your total calories by 100-200, typically by lowering carbs or fat slightly. Do not drop calories drastically. Consistency is key to pushing past a plateau.

While counting macros, particularly a high protein intake, is the most effective nutritional strategy to preserve muscle during a cut, it doesn't guarantee it. Regular strength training is also vital, as it signals to your body that the muscles are needed and should be maintained even during a caloric deficit.