How fast should I cut?

For most lifters: 0.5–1% of body weight per week. Faster cuts (1.5%+) accelerate muscle loss and rebound rate. See our calorie deficit calculator for the calorie math.

Should I do cardio while cutting?

Some cardio (2–3 × 30 min zone-2) helps create the deficit without cutting food harder. Excessive cardio + aggressive deficit = maximal muscle loss. Use cardio as the adjustment lever, not the foundation.

How long should a cut last?

Most productive cuts run 8–16 weeks. Longer cuts drive metabolic adaptation and psychological fatigue that wipe out progress. Plan a maintenance phase before going again.

Macro Calculator for Cutting Phases

A cutting diet is where macro precision actually matters — protein drives muscle retention, carbs drive training quality, and fat is the main variable to trim. Evidence-based cutting macros land at <strong>2.0–2.4 g/kg protein, 3–5 g/kg carbs, and ~0.8–1.0 g/kg fat</strong> for most lifters. This calculator runs those targets against your current stats, body-fat level, and planned deficit, and produces a daily total that is aggressive on fat loss without starving performance. Pair it with a structured resistance program and expect 0.5–1% body-weight loss per week.

Written by Marcus Reed, CISSN· Certified Sports Nutritionist (ISSN)

Medically reviewed by Dr. Amara Johnson, MD

Last reviewed April 20, 2026

5 min read

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Key Facts: Macro Calculator for Cutting

✓Protein ceiling for muscle retention: ~2.4 g/kg — diminishing returns past
✓Deficit sweet spot: 15–25% below maintenance
✓Carb floor for heavy compound lifting: ~3 g/kg
✓Fat floor for hormones: ~0.6 g/kg — do not cut lower long-term

Special Considerations for Cutting lifters

⚡Refeeds (1 maintenance day/week) blunt leptin drops during long cuts
⚡Track weekly weight averages, not daily — scale noise dominates short-term
⚡Lift the same weights — performance maintenance = muscle maintenance
⚡Sleep 7–9 h — deficit sleep amplifies muscle loss

Macro Calculator for Cutting: Frequently Asked Questions

Target 2.0–2.4 g/kg protein, 3–5 g/kg carbs, and ~0.8–1.0 g/kg fat for a standard 15–25% deficit. Adjust fat down (not protein) as calories get tighter near the end of the cut.

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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.