What Macros Do Bodybuilders Use When Cutting?

According to research published by the National Institutes of Health, a higher protein intake is crucial for minimizing muscle loss during a calorie-restricted cutting phase. Bodybuilders leverage precise macronutrient ratios—a balance of protein, carbohydrates, and fats—to achieve a lean, shredded physique while preserving hard-earned muscle mass.

Quick Summary

Bodybuilders focus on specific macronutrient ratios and a calorie deficit for their cutting phase, prioritizing high protein to protect muscle and strategic carbohydrate and fat intake for energy and hormonal health. Adjustments are often necessary based on individual body composition and activity levels to optimize fat loss.

Key Points

• High Protein: Bodybuilders prioritize a high protein intake (often 1-1.4g per pound of lean body mass) to protect muscle mass in a calorie deficit.

• Calorie Deficit: The foundation of a cut is consuming fewer calories than you burn, which is often managed with a 500-calorie daily deficit for a gradual, sustainable fat loss.

• Strategic Carbs: Carbohydrate intake is typically moderate and often timed around workouts to fuel training and replenish glycogen, with sources like whole grains and fibrous vegetables.

• Healthy Fats: While fats are calorie-dense, a minimum of 15-20% of daily calories comes from healthy fat sources to support hormonal balance.

• No Single Ratio: There is no universal best ratio; popular splits like 40/40/20 or 40/30/30 are starting points that must be customized based on individual response and activity level.

• Regular Adjustment: As weight is lost, total calorie and macro intake may need to be adjusted downward to prevent plateaus.

Understanding the Core Principles of Cutting Macros

For a bodybuilder, the cutting phase is about a delicate balance: lose body fat without sacrificing muscle size and strength. This is achieved by entering a calorie deficit, meaning you burn more calories than you consume. However, the distribution of those calories, or macronutrients (macros), is what makes the strategy successful. While individual needs vary, the core principle is a high protein intake to spare muscle tissue, moderate carbohydrates to fuel workouts, and lower, but adequate, healthy fats.

The Role of Each Macronutrient

Protein: The most important macronutrient during a cut. When in a calorie deficit, the body may break down muscle tissue for energy. A high protein intake provides the necessary building blocks (amino acids) to repair and grow muscles, protecting against this breakdown. Protein also has a higher thermic effect of food (TEF), meaning it requires more energy to digest, and it increases satiety, helping to manage hunger on fewer calories.

Carbohydrates: Often reduced during a cut, but not eliminated. Carbs are the body's primary energy source for high-intensity training. Strategic timing of carbohydrate intake, such as around workouts, ensures you have the energy to perform effectively and replenish muscle glycogen stores without overshooting your calorie goal. Whole-grain, high-fiber carbohydrate sources are preferred as they provide a sustained energy release and promote fullness.

Fats: Although fats are calorie-dense, a minimum intake is essential for hormone production, including testosterone, which is critical for maintaining muscle mass. Adequate fats are also important for overall health and the absorption of fat-soluble vitamins. The key is consuming healthy fats from sources like avocados, nuts, seeds, and fatty fish, rather than relying on saturated and trans fats.

Popular Macro Ratios for Bodybuilding Cuts

There is no one-size-fits-all ratio for cutting, but several common starting points are often used and adjusted based on individual response. These percentages are based on total daily calorie intake:

• 40% Protein / 40% Carbs / 20% Fat: A popular and aggressive macro split that is effective for active individuals. The high protein and carbs support intense training, while lower fat content helps with calorie restriction.
• 40% Protein / 30% Carbs / 30% Fat: Also known as the Zone Diet, this balanced approach provides a higher fat intake, which some find more satiating and better for hormonal balance.
• 30% Protein / 50% Carbs / 20% Fat: This split is often used by bodybuilders who prefer higher carbs to fuel performance during workouts. The protein is still elevated, but the higher carbohydrate intake can help maintain energy levels.

Practical Macro Calculation Example

Here is a step-by-step example for a 200-pound bodybuilder aiming for a 2,700-calorie cutting diet using a 40/30/30 split:

1. Calculate Protein: 2,700 calories * 0.40 = 1,080 calories from protein. Since protein has 4 calories per gram, 1,080 / 4 = 270g of protein.
2. Calculate Carbs: 2,700 calories * 0.30 = 810 calories from carbs. Since carbs also have 4 calories per gram, 810 / 4 = 202.5g of carbohydrates.
3. Calculate Fats: 2,700 calories * 0.30 = 810 calories from fat. Since fat has 9 calories per gram, 810 / 9 = 90g of fat.

This would result in a target of 270g protein, 202.5g carbs, and 90g fat per day.

Comparison of Common Cutting Macro Splits

Feature	High-Protein (40/40/20)	Balanced (40/30/30)	High-Carb (30/50/20)
Protein	Very high (40%)	High (30%)	Moderate-High (30%)
Carbohydrates	High (40%)	Moderate (30%)	Very high (50%)
Fats	Lower (20%)	Moderate (30%)	Lower (20%)
Primary Benefit	Maximizes muscle preservation	Good hormonal balance and satiety	Maximizes energy for workouts
Best For	Individuals tolerant of high protein and moderate carbs; those focused on maximum muscle retention	Those who want a sustainable, balanced approach	Athletes who need high energy output for intense or long workouts
Satiety	High, due to significant protein intake	High, due to balanced fat and protein content	Can be good, but potentially lower than high-fat diets

Adjusting and Executing Your Plan

To successfully execute a cutting diet, tracking your intake is critical. Use a food tracking app or a journal to ensure you're consistently hitting your macro targets. As you lose weight, your calorie needs will decrease. A good practice is to adjust your calorie intake every few weeks if progress stalls, aiming for a consistent and sustainable rate of 0.5 to 1% of body weight loss per week.

Listen to your body, especially regarding training performance and hunger levels. If energy for workouts is low, consider slightly increasing carbohydrates around training times. If you feel excessively hungry, adjusting your meal timing or increasing fiber and protein can help. A cutting diet should be a temporary phase, typically lasting 2–4 months, and should be coupled with consistent resistance training to maintain muscle mass.

Conclusion

To get shredded, bodybuilders primarily focus on a high protein intake within a controlled calorie deficit to preserve muscle mass. While there is no single best macro ratio, a starting point of approximately 40% protein, 30-40% carbohydrates, and 20-30% fats is common. This framework provides the necessary fuel for intense workouts while facilitating fat loss. Customizing these macros based on individual response, activity level, and body composition is key to a successful cut. By prioritizing high-quality protein, strategically managing carbs, and including healthy fats, bodybuilders can achieve a leaner, more defined physique without compromising their hard-earned muscle tissue.

How to Calculate Your Macros for Cutting

1. Determine Maintenance Calories: Use an online calculator or track your food intake for a week to find your Total Daily Energy Expenditure (TDEE), the number of calories you need to maintain your current weight.
2. Create a Calorie Deficit: For a moderate cut, subtract 500 calories from your TDEE to target a weekly fat loss of approximately one pound.
3. Set Protein Intake: Aim for a high protein intake, targeting roughly 1 to 1.4 grams per pound of lean body mass. The leaner you get, the higher this ratio should be.
4. Allocate Remaining Macros: Distribute the rest of your calories between carbohydrates and fats based on your preference and training style, keeping fats at a minimum of 15-20% of total calories for hormonal health.

Common Sources for Cutting Macros

• Lean Protein Sources: Chicken breast, turkey, lean ground beef, fish (salmon, cod), eggs and egg whites, cottage cheese, and whey protein powder.
• Complex Carbohydrate Sources: Oats, brown rice, quinoa, sweet potatoes, and a wide variety of fibrous vegetables like broccoli, spinach, and cauliflower.
• Healthy Fat Sources: Avocados, nuts, seeds, and olive oil.

Adjusting Your Macros Over Time

As your cutting phase progresses, your body will adapt, and fat loss might slow down. At this point, you'll need to make adjustments to your calorie and macro intake. A good strategy is to either reduce your total calories slightly (e.g., by 100-200 calories) or strategically modify your carb intake on different training days. For example, higher carb days could be for heavy lifting, and lower carb days for rest or light cardio.

Conclusion

Mastering your macros is essential for a successful bodybuilding cut. By maintaining a calorie deficit with a high-protein diet, moderate carbs, and adequate healthy fats, you can achieve a shredded physique while preserving muscle mass. Regular tracking and adjustment are necessary for continuous progress, but the fundamental principles of strategic nutrition and consistent training are the bedrock of any successful cutting phase.

Visit RippedBody for advanced macro calculators and diet strategies

Frequently Asked Questions

What is the best macro ratio for cutting?

There is no single 'best' ratio, as it depends on the individual. A common starting point for bodybuilders is a high-protein approach, such as a 40% protein, 40% carbohydrate, and 20% fat ratio, adjusted based on performance and results.

How important is protein during a cut?

Protein is the most crucial macronutrient during a cut. It helps preserve hard-earned muscle mass and promotes satiety, helping to manage hunger on lower calories.

Should I cut carbs completely when cutting?

No, most bodybuilders do not cut carbs completely. Carbohydrates are the primary fuel for high-intensity training. Instead, intake is strategically managed and timed, often around workouts, to maximize performance and recovery.

How do I calculate my macros for a cut?

First, determine your maintenance calories. Then, create a calorie deficit (e.g., 500 calories). Set a high protein target (1-1.4g per pound of lean body mass), and distribute the remaining calories between carbs and fats based on your preference.

How often should I adjust my macros during a cut?

You should adjust your macros when your progress stalls. If you stop losing weight at the target rate (0.5-1% of body weight per week), consider a small reduction in calories, mainly from carbs and fats.

Why are healthy fats still important for cutting?

Healthy fats are essential for hormone production, including testosterone, which supports muscle retention. They also help absorb fat-soluble vitamins and increase satiety.

How long should a typical cutting phase last?

A cutting phase typically lasts between 2 and 4 months, though it can vary. Keeping the phase short helps minimize the risk of muscle loss and metabolic slowdown.