Understanding Macros For Cutting and and Macros for Weight Loss
If you’re tired of punishing diets that leave you hungry and prone to binging, there’s a better way to get lean without torturing yourself.
Instead of obsessing over calorie counting, why not try focusing on macros for cutting and weight loss instead?
WHAT YOU’LL LEARN:
1. Why calculating your macros for cutting is crucial for preserving muscle while shredding fat.
2. How adequate protein intake is important for preventing muscle loss during a cutting phase.
3. The ideal fat intake range to optimize hormone levels and nutrient partitioning on a cut.
4. Why keeping carbs high can actually help fat loss by maintaining workout intensity.
5. Strategies for calculating and adjusting your personal cutting macros as you get leaner.
6. The benefits of tracking macros over old-school calorie counting for achieving a shredded physique in.
Let’s get started.
What Exactly Are Macros?
Macros, short for macronutrients, are the three main nutrients that give you energy – protein, fats, and carbs.
By paying attention to your macro ratios and getting them dialed in just right, you can lose fat without feeling deprived all the time.
Macros for cutting and weight loss can make the process much more sustainable.
Look, even with the best apps and trackers, calorie counting can be a pain. But tracking macros for cutting with IIFYM is a different story.
It gives you the flexibility to eat foods you enjoy while still making progress towards your goals.
The harder the cutting diet, the more likely you are to fall off it. But when you master macros for weight loss, fat loss becomes way more sustainable and enjoyable.
Importance of Macros in Cutting Diet
As a bodybuilder or a fitness enthusiast, you’ve put in the hard work at the gym. You deserve an eating approach that supports your efforts, not sabotages them.
Whether prepping for a competition or just wanting to look shredded on the beach, focusing on macros over boring calorie math could be a game-changer for your cutting diet.
A 2019 study even found that a higher protein, moderate carb, and lower fat macro ratio improved muscle retention during cutting phases.
So it’s not just bro-science – the evidence backs up the importance of macros for cutting and weight loss.
So, if you really want to stop fighting an uphill battle with diets that restrict you to the point of misery, give a macro-based cutting diet a try instead and watch the results unfold without all the suffering.
Macros for cutting and weight loss can be a game-changer for your physique goals.
Before exploring macros, let’s first understand how traditional calorie counting can help weight loss if you know how to create a calorie deficit.
How to Calculate Your Cutting Calories?
You’ve probably heard the saying “a calorie is a calorie” before. And sure, at face value that’s technically true – a calorie provides the same levels of energy whether it comes from a chicken breast or chocolate bar.
But let’s be real here – if you think choosing between those two options makes no difference, you’re in for a rude awakening when counting macros for fat loss.
The “calories in vs out” equation may determine weight loss or gain, but where those calories come from massively impacts other crucial factors like muscle growth, energy levels, overall health, and most importantly for us, body composition on your cutting diet.
As a bodybuilder or athlete, body comp is everything.
You can’t just swap 500 calories of a protein-packed omelet for 500 calories of fruit salad and get similar shredded results. Not a chance.
Macros for cutting need to be calculated carefully.
Protein provides the amino acid building blocks for repairing and growing lean muscle tissue. Without enough of it, kiss those hard-earned gains goodbye – especially when cutting.
Each gram packs 4 calories. Getting sufficient protein is crucial when counting macros for fat loss.
Fats are essential too. They keep critical hormones like testosterone pumping and allow your body to absorb all those precious muscle-building nutrients. At 9 calories per gram, they’re one of the best energy sources. The right fat intake is important for macros for weight loss.
Carbs are key for fueling your most intense training sessions. 4 calories per gram here as well. Carbs should be accounted for when using a cutting macro calculator.
The harder you train, the more precisely you need to calculate your macros from these three categories.
The fact is – Bodybuilding or even general fitness isn’t a calories in/calories out game. It’s a nutritional science that requires understanding what types of calories you need and when for your cutting diet.
Don’t fall for the trap of thinking all calories are created equal when it comes to macros for cutting.
How to Calculate Your Total Maintenance Calories?
Knowing your calorie intake is step one for mastering your cut. You need to know your maintenance level – the calories required to maintain your current weight without losing or gaining.
Calculating your maintenance calories accurately is crucial for a successful calorie deficit to lose weight.
The old “2000 calories for women, 2500 for men” advice is too broad. As a fitness enthusiast with an intense training schedule, your needs will be very different from the average person’s.
You have to get more precise. Using an accurate TDEE calculator or IIFYM calorie calculator is the best way to lose fat and cut weight effectively.
There are several effective methods you can use to calculate maintenance calories accurately:
1. The Manual Approach
Track every single calorie you consume for 1-2 weeks while monitoring your weight. If it stays stable, you’ve found your maintenance number. If gaining, lower calories.
If losing, increase them. Simple in theory but tedious in practice. But, this approach can help you build muscle and lose fat simultaneously.
2. Using an Equation
Formulas like the Mifflin-St. Jeor can estimate your RMR or resting metabolic rate – the base calories your body burns just to stay alive. You then apply an activity multiplier based on your exercise levels.
Using an equation like this is a good way to get an accurate starting point for your cutting macro calculator.
For example:
A 35-year-old 200 lb man who’s 6’0″ and trains 5x per week would use this equation:
RMR = (10 x 91 kg) + (6.25 x 183cm) – (5 x 35 years) + 5 = 1978.75 calories
Then apply the activity multiplier for a 5x per week trainer (x1.55):
1978.75 calories x 1.55 = 3,067 total maintenance calories
3. Use an Online Calculator
This is probably the easiest option to calculate macros for cutting. Just plug in your stats to a reputable online calorie calculator and it runs the equations for you, spitting out an accurate maintenance estimate.
Online weight loss calculators make dialing in your cutting macros simple.
No matter which method you choose, remember that number is just a starting point. You’ll need to adjust up or down based on your results. Are you losing weight too fast? Bump-up calories. Not seeing movement? Go lower. Dial it in through self-monitoring.
With your maintenance intake figured out, you can create that all-important calorie deficit to lose weight by subtracting 300-500 calories. Then it’s on mapping out the ideal macros for the best way to lose fat and cut weight while maintaining muscle!
How to Determine Your Calorie Intake for Cutting?
Now that you’ve got your maintenance calorie needs locked in, it’s time to create that deficit for getting lean. But this isn’t just about dropping weight – it’s about preserving that hard-earned muscle while torching body fat. Counting macros for fat loss accurately is crucial.
Standard weight loss plans make no distinction – you’ll lose a bunch of muscle right along with the fat. Not ideal for us.
We need a smarter strategy.
Having a solid cutting fitness plan and understanding the best good foods for cutting is important.
The keys are threefold:
Keep lifting heavy, prioritize protein intake, and mind that calorie deficit sweet spot.
Go too aggressive on the deficit and you risk losing precious muscle. But don’t cut enough calories and the fat won’t budge. Using a cutting macro calculator can help you dial this in.
Most experts recommend starting with a 20% calorie deficit from maintenance levels. For a 2000 calorie maintenance, that’s 1600 calories per day (a 400 cal deficit). This moderate approach maximizes fat loss while avoiding excessive muscle catabolism.
The higher your body fat percentage you have, the more aggressive you can be initially before scaling it back as you lose weight. If you’re relatively heavy, you could start with a 1000-calorie deficit and then taper down over time.
Either way, shoot for losing 0.5-1% of your total body weight every week at most. This allows you to strip off fat gradually while giving your muscles a chance to recover and be maintained on your cutting fitness plan.
For example, a 180 lb guy will lose around 0.5% weight loss i.e. around 1 lb per week through that 600 cal daily deficit. Lose much faster and he risks losing hard-earned muscle along with the fat. The right diet to shred body fat includes sufficient protein and a moderate deficit.
As you lose weight, you’ll need to periodically recalculate and reduce that calorie intake to keep stoking the deficit based on your results from counting macros for fat loss.
But by prioritizing protein, training intensely, and nailing that initial deficit, you give yourself the best chance of coming out of the cut bigger, leaner, and more shredded than ever before while following a proper cutting fitness plan and sticking to good foods for cutting.
How to Calculate Your Macros for Cutting in 4 Simple Steps
Alright, it’s time to dial in those macros for cutting for getting lean and shredded. This four-step process will help you pinpoint the ideal protein, carb, and fat ratios for your cutting diet phase.
Step 1) Find Your TDEE : Calories In vs. Out
The foundation starts with calculating your TDEE or total daily energy expenditure– the amount of calories your body burns just by existing and being awesome. It factors in your RMR or resting metabolic rate, the calories burned digesting food, and your activity levels.
Once you know your TDEE, you can set a calorie deficit by subtracting 300-500 calories. This deficit is what drives fat loss, but going too low risks losing hard-earned muscle too. Calculating your macros for weight loss accurately is crucial for a successful cutting diet plan.
Step 2) Protein Intake For Cutting
Protein is king when it comes to macros for cutting. It provides the amino acid building blocks for repairing and preserving lean muscle tissue.
The general rule is 1-1.4 grams of protein for every pound of your lean body mass daily. So for a 180 lb guy at 15% body fat, that’s 153 lbs of lean mass. Multiplying that by 1.2g/lb (the middle of the range) gives an 184 g protein target. This would be considered the best macros for weight loss in terms of protein.
Note that this intake is based on lean mass, not your full body weight which includes fat mass too. Fat doesn’t require much protein to maintain.
Getting sufficient protein not only prevents muscle loss but helps you stay fuller longer and even slightly boosts metabolism through the thermic effect. It’s a triple win for your cutting meal plan.
Most experts recommend starting on the lower limit of this range when beginning your cutting diet, then going upwards as you lose weight and become leaner.
The less bodybuilding-level leanness you’re carrying, the more protein you’ll need to preserve tissue as part of your macros for weight loss.
Step 3) Don't Fear Healthy Fats When Cutting
With protein locked in as priority #1, it’s time to dial in those fats for your cutting diet. Unlike protein, there’s no hard scientific consensus on an ideal fat intake percentage for bodybuilding cuts.
However, we do know this macro plays a crucial role as part of your overall macros for weight loss.
On one hand, you need a minimum amount of dietary fat for hormone production, nutrient absorption, and overall health. Most experts recommend staying above 15-20% of total calories from fat sources to keep testosterone and other vitals running optimally on your cutting diet plan.
However, fat is extremely calorie-dense at 9 calories per gram. If you go too high on the fat intake, you risk crowding out carbs and protein which are priorities during a shred.
Finding the right balance of fats is key for macros for cutting and weight loss.
For most fitness enthusiasts, a sweet spot in the 20-30% of total calorie range from fat sources like oils, nuts, fattier meat cuts, etc. tends to work well on a cutting diet. This provides enough fat for health without going overboard and impacting your other macros for weight loss.
Using a 2000-calorie example, that’s roughly 44-67 grams of fat or 396-603 calories worth. The rest can come from protein and carb sources as part of your overall cutting meal plan.
There is one exception though – if you’re following a ketogenic low-carb, high-fat approach, then 60-75% of your total calories will need to come from fat to allow your body to enter that fat-burning state. But for most bodybuilders, simply aim for around 0.3-0.5 grams of fat for every pound of your body weight daily from nutritious sources like:
– Fatty fish like salmon
– Avocados
– Extra virgin olive oil
– Nuts and nut butter
– Whole eggs
Step 4) Carbs Intake For cutting
With your fat and protein targets set, carbs become the final macro puzzle piece to fill in for your cutting diet plan. Don’t worry, this part is easy – simply take whatever calorie allotment remains after accounting for those first two.
For example, if you’re on a 2000-calorie cut and have allocated: 170g protein (680 cals) 71g fat (639 cals) Then you’d have 681 calories remaining for carb sources (681/4 = 170.25g carbs).
It’s that simple!
Carbs get whatever calories are left over in your macros for weight loss.
Now, the conventional bro wisdom is to slash carbs super low when cutting. However, most experts advise keeping them high while still achieving a calorie deficit for the best macros for weight loss.
Why?
Maximizing carb intake has a few key benefits:
– Preserves workout performance and intensity
– Prevents drops in anabolic hormones like insulin
– Keeps energy levels higher
Going super low-carb can be productive for some, but also risks losing muscle, tanking energy, and killing your workouts over time on your cutting diet plan.
So rather than slashing carbs first, Try reducing fat a bit more if you plateau. Or increase your calorie deficit slightly. But keep carbs up as long as possible from nutrient-dense sources like:
– Oats
– Rice
– Potatoes
– Fruits
– Veggies
They’ll help you maintain the intensity needed to hold onto muscle while torching body fat on your cutting meal plan.
Then, if and when you stall out, gradual carb reductions can provide an extra fat loss boost to your macros for cutting.
But don’t preemptively slash carbs from the start. Fill that remaining macro allotment with them and reap the physical and mental performance benefits for getting the best macros for weight loss!
Tips for Successful Cutting
To maximize a cutting phase, there are a few key prerequisites to have in place first:
Experience and Expertise:
Avoiding frustration means understanding it takes time to dial in the ideal calorie/macro numbers for your macros for cutting. Hiring an experienced coach can shortcut this learning curve when trying to build muscle and lose fat.
Incorporating Cardio:
While not mandatory, incorporating HIIT sessions and lower-intensity steady-state cardio can accelerate fat loss by increasing your calorie burn for a proper calorie deficit to lose weight.
Adaptability and Patience:
You can’t just copy a generic plan. Your nutrition and training will likely need tweaks along the way based on results. Stay open-minded when cutting weight and losing fat.
Shredding takes months, not days or weeks. Dramatic restrictions seldom last. Trust the process, make small sustainable adjustments, and avoid throwing in the towel early. Macros for weight loss require consistency.
With the right foundation of experience, metabolic conditioning, flexibility, and perseverance, you’ll be able to precisely control your calorie/macro breakdown for cutting. From there, stripping away excess body fat while preserving hard-earned muscle becomes far more achievable and enjoyable when trying to build muscle and lose fat.
Meal Prep for Cutting
Understanding your calorie intake, macro distribution, and food choices is crucial, but mastering your meal prep is equally vital for maximizing fat loss and achieving peak physical condition on your cutting diet.
1.Choose an Optimal Meal Frequency
Determining the ideal number of meals per day while cutting weight isn’t an exact science. While some advocate for frequent small meals, others tout the benefits of ketogenic diets or intermittent fasting. Experiment with different strategies to find what suits your body and lifestyle best for macros for cutting.
2. Plan Your Meals in Advance
Trying to adhere to a cutting diet without planning amidst a busy schedule is a recipe for inconsistency.
Utilize your downtime to prepare meals in advance, sparing yourself the stress of daily grocery runs and on-the-fly cooking. Meal prep is key for a calorie deficit to lose weight.
3. Select Healthy Food Alternatives
Cultivate the habit of scrutinizing food labels before purchase. Even seemingly minor adjustments, like opting for a protein-rich bar having a superior macronutrient profile, can yield significant long-term benefits for your macros for cutting.
4. Hydration is Key
In the pursuit of shredding body fat, hydration often takes a back seat. However, water is not merely a life-sustaining elixir; it plays a crucial role in nutrient transport and can help stave off hunger. Aim to consume a minimum of a gallon of water per day to support your cutting goals and lose fat effectively.
5. Portion Awareness
Being conscious of portion sizes is crucial for the best way to lose fat. Keeping track of your food consumption through a food log or mobile application can assist in maintaining accountability and regulating portion sizes, particularly concerning fat calories.
Underestimating portion sizes is common, so utilizing scales or measuring utensils can offer a more precise understanding of macro intake for cutting and prevent unwanted fat accumulation.
How to Track Your Cutting Progress?
Monitoring your success in macro cutting is pivotal for staying on track. Typically, utilizing a food-tracking or workout app proves to be the most efficient method for counting macros for fat loss and documenting your weight loss journey in one accessible platform.
However, individual preferences vary, and if you prefer not to rely on an app, maintaining a dedicated notebook can serve just as well. Here’s what you can include:
Measuring Body Fat
Monitoring your body fat percentage offers a more precise assessment of your journey compared to solely relying on body weight. Techniques like skinfold calipers, DEXA scans, and BIA or bioelectrical impedance analysis can help you calculate your body fat percentage accurately. Reduction in body fat percentage signals effective fat loss while maintaining muscle mass on your cutting diet plan.
Monitoring Progress Photos
Make sure to take your photos regularly. It will serve as a visual record of your transformation.
At times, people do not notice any significant changes to their overall weight but progress photos can help you track subtle changes in your body composition.
Pay attention to the changes in your body shape, especially during the cutting phase and cutting meal plan.
Training for Cutting
Dialing in your macros is step one, but don’t overlook the other half of the shredding equation – smart training.
The way you workout plays a huge role in preserving that hard-earned muscle while torching fat. After all, you don’t want to just get smaller – you want to get leaner while maintaining your size and strength on your cutting diet.
Here are the cutting workout strategies that’ll keep you anabolic while stripping away unwanted fluff:
1. Lift Heavy Weights:
When operating at a calorie deficit, light weight lifting alone just won’t cut it (pun intended). High reps and low resistance won’t provide enough stimulus to hang onto those gains you’ve busted your ass for.
You need heavy compound lifts like squats, deadlifts, presses, etc. to spike muscle protein synthesis and send the “don’t shrink” signal to your body. Make heavy lifting your priority when following a cutting diet.
2. Avoid Excessive Cardio:
Too many people go overboard on cardio when cutting, thinking more is better for fat loss. But excessive steady-state work can actually put you in a catabolic, muscle-wasting state that ruins your hard work. It’s all about balance.
Keep cardio moderate with some HIIT sessions and shorter steady-state bouts after your lifts. That’s enough to burn fat without sacrificing size on your macros for weight loss.
Speaking of balance, carefully including a second workout may be helpful during cuts. Rather than one mega-session that leaves you drained for hours, break it up!
You could lift heavy in the morning, then follow up with some moderate cardio in the evening. Or vice versa. This allows you to bring more energy and intensity to your cutting diet plan.
The bottom line?
Your cutting workouts need to keep intensity and progressive overload as top priorities – just like if you were bulking! Heavy compound lifts anchored by the multi-joint exercises you know and love.
Don’t fall for the high-rep fat loss myth or excessive cardio trap. Stay focused on moving big weights with controlled technique while sticking to your macros for cutting.
Combine that mental focus with your dialed-in macros and calorie deficit, and you’ll emerge bigger, leaner, and infinitely more shredded. Getting the best macros for weight loss by utilizing a cutting macro calculator is key for success.
Ready to Transform Your Body with IIFYM Macro Tracking?
Now that you understand the intricacies of macros for cutting, knowing your body’s Total Daily Energy Expenditure (TDEE) is important for sustained progress.
Our weight loss programs are tailored to fit different needs, so you can find the one that aligns with your fitness journey.
By using strategies to adjust your calorie intake based on your TDEE and keeping your exercise routine as diverse as possible, you can break through plateaus and continue moving closer to your goals.
For those who are ready to take on a challenge, the Deadline Diet offers a structured plan with a clear timeline.
To enhance and streamline your efforts, consider using our macro calculator to get the most out of macro-based nutrition. Our macro calculator provides a personalized approach to creating a diet plan that suits your needs and aspirations perfectly.
And if you’re juggling a busy schedule or looking for a comprehensive meal plan, our Macro Blueprint provides you with hyper-accurate macros tailored to your specific needs, ensuring optimal results.
FAQ:
The thumb rule is that if your body fat percentage is relatively low – around 8% or less for men, 17% or under for women, stick to a bulking phase.
On the other hand, it’s time to start a cutting phase if your body fat has increased up to roughly 18% or higher for men, 28% or above for women.
If you fall somewhere in between 8-18% for males or 17-28% for females, you can go for either option based on your desired fitness goals over the next 2-3 months.
In terms of duration, you can start cutting approximately 16-26 weeks after kicking off your bulk. While you may notice gains within the first 8-12 weeks of bulking, transitioning to a cut too soon could risk losing some of that newly built muscle mass.
It largely depends on whether you’re a seasoned gym-goer or just starting your fitness journey.
For instance, If your goal is to pack on lean muscle mass as rapidly as possible, and your current body fat percentage is under 10-15% (for men) or 18-23% (for women), you should go bulking.
In other words, If you’re sufficiently lean, you’ll likely want to bulk first. However, if your body fat exceeds these ranges, cutting should be the priority.
As for beginners who fall somewhere in between, a recomposition protocol may be the optimal choice.
When you’re in a caloric deficit for a cutting diet, your protein requirements may actually be higher compared to when you’re simply maintaining your weight or bulking to build muscle.
This increased protein need stems from the fact that while your overall calorie intake is restricted, you’re still doing regular exercise, which increases your body’s protein demands.
In summary, increasing your protein consumption during a cutting phase can have several key benefits:
It helps preserve your metabolic rate
It maintains or potentially increases lean muscle mass.
It helps minimize the amount of fat-free mass lost during the cut.
High protein intake is a smart strategy when dieting for fat loss or consuming macros for cutting.
The main goal of a cutting phase is lowering your overall body fat percentage by following a strict diet and exercise routine.
This process brings out the underlying lean muscle mass, making your muscles appear more prominent.
However, a common pitfall many people face when cutting, especially for bodybuilding competition prep, is the unwanted loss of hard-earned muscle alongside the fat loss.
Obviously, no one wants to lose their hard-earned gains. One of the major differences between cutting diet and simply consuming regular diet is that over time, a regular diet can lead to gradual loss of muscle mass.
Fortunately, apart from diet, there are strategies to prevent excessive muscle loss during a cut, and some individuals may even be able to continue building muscle while simultaneously shedding fat.
The length of a cutting phase can vary from person to person, but typically falls within the 8 to 16 week range. Again, it depends on your specific goals and rate of progress.
If you’re confused about whether to bulk first before cutting, the decision comes down to your current body composition.
Those with a relatively lean physique (10-15% body fat percentage or lower for men, 18-23% or under for women) should strongly consider bulking up first before initiating a shred.
For competitive bodybuilders, cutting diets generally last anywhere from 2 to 4 months.
While general individuals can customize the cutting duration to their needs, it’s not advisable as a permanent dietary approach.
Bodybuilders commonly go through cycled bulking phases before transitioning into these intensive cutting periods.
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