Optimal Macro Split for Cutting
Ideal macro split for cutting without losing muscle.
Calorie calculation examples by profile
Active woman, 30 years old, 132 lbs
Very active woman, 30 years old, 132 lbs
Active man, 30 years old, 176 lbs
Very active man, 30 years old, 176 lbs
The cutting challenge: lose fat, keep muscle
Cutting is a period of calorie deficit aimed at reducing body fat while preserving muscle mass. Macronutrient distribution is crucial: poor distribution can lead to significant muscle loss. The goal is to optimize every gram of protein, carbs, and fat for your body.
Optimal macro split for cutting
When cutting, protein becomes the priority: aim for 2-2.4g/kg body weight (30-40% of calories). Carbs are reduced to 35-45% to create the deficit but remain present for energy. Fats are maintained at minimum 20-30% for hormones. For a 176 lb man at 2200 kcal, that's roughly 180g protein, 200g carbs, and 65g fat.
Why increase protein when cutting
In a calorie deficit, the body may catabolize muscle for energy. High protein intake (2-2.4g/kg) minimizes this loss by providing the amino acids needed for muscle preservation. Protein also has the advantage of being highly satiating, helping manage hunger.
Tracking for cutting success
Cutting requires increased precision: every calorie counts. Rigorous macro tracking ensures an adequate deficit while keeping protein high. Voical helps you visualize your distribution and stay on target day after day.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Macro Split for Cutting
Cutting is the art of losing fat while preserving your muscle mass. Success lies in optimal macronutrient distribution, adapted to your needs in a calorie deficit.
The Science of Cutting
In a calorie deficit, your body looks for alternative energy sources. Without sufficient protein intake and adequate training, it may catabolize muscle. Optimal macro distribution minimizes this risk.
Practical Macro Calculation for Cutting
For a 176 lb (80 kg) man with a 2200 kcal target:
- Protein (35%): 190g (770 kcal) - or 2.4g/kg
- Carbs (40%): 220g (880 kcal)
- Fats (25%): 61g (550 kcal)
For a 132 lb (60 kg) woman with a 1500 kcal target:
- Protein (40%): 150g (600 kcal) - or 2.5g/kg
- Carbs (35%): 130g (520 kcal)
- Fats (25%): 42g (380 kcal)
Cutting Priorities
1. Protein First
- Aim for 2-2.4g/kg minimum
- Spread across 4-5 meals
- Lean sources: chicken, white fish, egg whites
2. Fats for Hormones
- Minimum 20-25% of calories
- Prioritize healthy sources
- Never drop below 40-50g/day
3. Carbs for Energy
- Adjust based on activity level
- Concentrate around training
- Choose low GI sources
Mistakes to Avoid
- Insufficient protein: Leading cause of muscle loss when cutting
- Too aggressive deficit: Increases catabolism and hunger
- Fats too low: Negative impact on hormones
- No tracking: In cutting, precision is non-negotiable
Why Voical Can Help You
When cutting, every macro counts. Voical lets you track meals quickly and verify that your protein is sufficient while staying in your deficit. Visualize your distribution in real-time to optimize every day.