TDEE Macros Cutting Calculator

This cutting and bulking calculator estimates your BMR (Mifflin-St Jeor), TDEE, target calories, and daily macros for a cutting phase, lean bulk, or recomposition. Pick your phase (cut / maintain / bulk), aggressiveness (mild, moderate, aggressive), and a macro preset (standard 40/30/30, high-protein 40/40/20, keto 5/25/70, or custom). It also estimates weekly weight change (lb & kg) and how long a cutting phase will take to reach your target weight.

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Cutting Macros Calculator calculator

fitness_center Your Stats & Goal

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local_fire_department Target Calories
2,265 cal/day
−500 cal deficit from TDEE

Daily Macros

Protein 227g (40%)
Carbs 170g (30%)
Fat 76g (30%)
BMR
1,784
TDEE
2,765
Expected Weekly Change
−1.00 lb (−0.45 kg)
Moderate cut at −500 cal ≈ 1 lb (0.45 kg) of fat loss per week with good muscle retention.

tips_and_updates Tips

  • • Cut 0.5-1% of body weight per week for the best muscle retention
  • • Keep protein at 2.2-2.6 g/kg on a cut to preserve lean mass
  • • Never drop fat below 0.5 g/kg — hormones suffer
  • • Aggressive cuts are time-limited; cap them at 4-6 weeks
  • • Add a refeed or diet break every 4-8 weeks on a long cut
  • • Track weekly average weight, not daily — water fluctuates
  • • If weight stalls 2+ weeks, drop another 100-150 cal or add steps

The Formula

Cutting calories = TDEE − deficit (mild −250 ≈ 0.5 lb/wk, moderate −500 ≈ 1 lb/wk, aggressive −750 ≈ 1.5 lb/wk). Bulking calories = TDEE + surplus. Macros are the target calories split by preset ratio, then converted to grams using 4 cal/g (protein, carbs) and 9 cal/g (fat).

BMR = Mifflin-St Jeor; TDEE = BMR × activity; Target = TDEE ± deficit/surplus; Macros = target × ratio ÷ (4 or 9)

lightbulb Variables Explained

  • BMR Basal metabolic rate (Mifflin-St Jeor)
  • TDEE Total daily energy expenditure (BMR × activity multiplier)
  • Deficit Calorie deficit for cutting (250 mild, 500 moderate, 750 aggressive)
  • Surplus Calorie surplus for bulking (250 lean, 500 moderate)
  • Protein/Carbs 4 kcal per gram
  • Fat 9 kcal per gram

tips_and_updates Pro Tips

1

Cut 0.5-1% of body weight per week for the best muscle retention

2

Keep protein at 2.2-2.6 g/kg on a cut to preserve lean mass

3

Never drop fat below 0.5 g/kg — hormones suffer

4

Aggressive cuts are time-limited; cap them at 4-6 weeks

5

Add a refeed or diet break every 4-8 weeks on a long cut

6

Track weekly average weight, not daily — water fluctuates

7

If weight stalls 2+ weeks, drop another 100-150 cal or add steps

Successful fat loss requires eating below your Total Daily Energy Expenditure (TDEE) while maintaining adequate protein to preserve muscle mass. A cutting phase typically reduces calories by 15-25% below TDEE — aggressive enough to drive fat loss at 0.5-1% of body weight per week, but moderate enough to maintain training performance and avoid metabolic adaptation. Our TDEE macros cutting calculator computes your maintenance calories based on the Mifflin-St Jeor equation and activity level, then applies your chosen deficit percentage to set target calories. It distributes those calories across protein (prioritized at 0.8-1.2g per pound of body weight to preserve lean mass), fats (minimum 0.3g per pound for hormonal health), and carbohydrates (filling the remaining calories to fuel workouts). The result is a personalized macro split optimized for body recomposition — losing fat while retaining or even building muscle.

Setting the right caloric deficit

A moderate deficit of 300-500 calories below TDEE produces 0.6-1.0 lbs of fat loss per week — the sweet spot for preserving muscle mass. Larger deficits (750-1000 calories) accelerate weight loss but increase muscle loss risk, especially for lean individuals below 15% body fat. Research shows that leaner individuals should use smaller deficits: 10-15% below TDEE at 10-15% body fat, 15-20% at 15-20%, and up to 25% above 20% body fat. For a 180-pound male with a TDEE of 2,800 calories, a 20% deficit targets 2,240 calories — enough to lose approximately 1 lb per week. Periodic diet breaks (1-2 weeks at maintenance every 6-8 weeks) help prevent metabolic adaptation where TDEE decreases beyond what weight loss alone would predict.

Protein priorities during a cut

Protein is the most critical macronutrient during caloric restriction. Multiple studies demonstrate that protein intake of 0.8-1.2g per pound of body weight minimizes muscle loss during a cut, while intake below 0.6g/lb leads to significant lean mass reduction. For a 180-pound individual, this means 144-216g of protein daily (576-864 calories from protein alone). Higher protein intake also increases satiety (keeping you fuller on fewer calories), has the highest thermic effect of food (25-30% of protein calories are burned during digestion versus 5-10% for carbs and 0-3% for fat), and preserves metabolic rate by maintaining muscle mass. Distribute protein across 3-5 meals with at least 25-40g per meal to maximize muscle protein synthesis throughout the day.

Adjusting carbs and fats for training performance

After setting protein, remaining calories split between carbs and fats. Minimum fat intake should be 0.3-0.4g per pound of body weight (54-72g for 180 lbs) to support testosterone production, hormone function, and fat-soluble vitamin absorption. Dropping below 40g of fat daily reliably impairs hormonal health. Remaining calories go to carbohydrates, which fuel high-intensity training. For the 180-lb example at 2,240 calories with 180g protein (720 cal) and 65g fat (585 cal): remaining carbs = (2,240 - 720 - 585) / 4 = 234g. On training days, shift more calories toward carbs (reduce fat slightly) to support workout performance. On rest days, slightly higher fat and lower carbs can improve satiety without affecting recovery. Track weekly averages rather than obsessing over daily exact numbers.

Frequently Asked Questions

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Data sourced from trusted institutions

All formulas verified against official standards.

Mifflin-St Jeor BMR equation open_in_new ISSN Position Stand on Protein and Exercise open_in_new