What are your cut macros?

[Farkem]

Just thought I'd see what everyone has calculated. You maintaining, cutting, bulking? Maybe it will help some of the new guys to check against. Just post your height, weight, approx bf%, and level of exercise. Then your caloric breakdown.

6'2
220lbs
23-26% or so

Lift heavy as I can 4-5 days a week.

Ride my bike 2 hours a week because I enjoy it this time of year and it allows me to eat more.

I am doing a month long cut that's more of a deficit than I usual. (It was a long lazy winter ).

1900 Cals

210 protein

120 carb

60 fat

A cpl weeks from now I'll up my protein by 20 grams or so if I start getting weak.

Those are pretty avg. I switch up the fat and carbs day to day depending on what I feel like eating. I keep it consistent on a weekly basis rather than daily, helps me a bunch.

[Serpentarius]

losing 1.5 lbs a week, eating 2950 a day on lifting days
170g protein
65g fat
421g carb


just pull carbs on rest days to reduce calorie intake

feelsgoodman

[Vaylor]

Wow that is a ton of carbs. As for mine:

170g Protein
60g Fat
150g carbs

Sounds about right.

[Electricheadd]

170g protein
90g fat
100g carbs

I tend to bounce around on carbs an eat more on workout days less on off days.

[softpounder]

~ 2550 calories

75g fat
335g carbs
135g protein

Doing a very small cut because I fulked a bit in the last month. At a 10% deficit.

[Farkem]

losing 1.5 lbs a week, eating 2950 a day on lifting days
170g protein
65g fat
421g carb


just pull carbs on rest days to reduce calorie intake

feelsgoodman

That's a heck of a lot of carbs/calories by your stats. How much time you spend in the gym? What's your job like? You on your feet most of the day?

[Serpentarius]

That's a heck of a lot of carbs/calories by your stats. How much time you spend in the gym? What's your job like? You on your feet most of the day?

completely sedentary, gym for about 1 hour, im a pretty small framed guy as well. Just have a fast metabolism, was able to get obese on it though. I walk my dog about 1.5 miles a day but aside from that, i sit on my ass.

[Farkem]

completely sedentary, gym for about 1 hour, im a pretty small framed guy as well. Just have a fast metabolism, was able to get obese on it though. I walk my dog about 1.5 miles a day but aside from that, i sit on my ass.

Haha you're a lucky dude. That's awesome.

[elgatito71]

180 p
180 carbs
60 fat

[camdensdaddy]

It varies GREATLY, but always

min. 130g p
min. 52g f

[jamescattermole]

Firstly, good luck to everyone on their journeys!

I'm cutting over the next 12 weeks, looking to burn around 1.6 lbs a week.

Height: 6 ft 3
Weight: 217 lbs
BF: Around 18%
Age: 22

Protein

195 g of protein p/d
= 781.2 Calories from Protein

Fats

78 g of fats p/d
= 703.08 Calories from Fats

Remaining Calories to be Consumed (Carbs/Protein/Fat)

Protein + Fat = 1484 Cals
Daily target intake for 1.6 lbs weekly fat loss = 2473 - 1484 = 989 Cals from Carbs/Protein/Fat

---

Peace guys!

[WHUBen]

Protein 170g
Fat 60-70g
carbs 190-210g

Lift Monday, Tuesday, Thursday, Friday

[ACE0809]

5' 9"
176 lbs.
14% bodyfat

cals - 2200

pro - 190 - 210
fat - 90 - 110
p/f/c - the rest

lift 4 days a week no cardio

[Cast0rTr0y]

Protein- 180g

Fat- 120g

Carbs- 30-50g

I'm doing Keto.

[curjo]

2189cals

259 p
142 c
65 f

Been cutting for a year so still not too bad for cutting for so long.

[th3pwn3r]

I just go for a protein amount roughly. Around 150g a day seems to be enough and the rest isn't a big deal. Caloric intake is low enough so that I can see the results on a weekly basis. Keep it simple and stay sane.

[Naeem11]

70-80 Fat/160-170 protein/ 300-320 carb - 40 fiber counted separately

Full body 3x a week, GPP 3x a week.

[Bateman69]

1900 on rest days 2100-2300 cals on lift days, 160-190 protein. The carbs and fats i dont pay alot of attention to. around 120-180 on carbs depending on the day, fats somewhere between 60-80. Once I get a much lower bf% ill up the fat and prolly lower the carbs

[lee__d]

If i could hit macros over the weekend it would be nice, lol.

[01lowbird]

6'2
215lbs
20.5% bf
95fat
220carbs
190 protein

[ShadowNakano]

Weight: 138Lbs Height: 5'1
Been Cutting From About 152 For 8 Weeks.
Current Macros Are:
140-190g Protein
40-70G Fat
140G Carbs
1600 Calories On Off Days, About 1900 OnTraining Days

[Electricheadd]

If i could hit macros over the weekend it would be nice, lol.

I swear Sat/Sunday is single handedly responsible for slowing me down by 50%

[tsk111]

2200 Calories ~
1g/lb bw protein
0.45g/lb bw fats
rest fill up with carbs

[ShoppersRow]

110-115g of protein, 55g of fat, and then I eat whatever to fill up the rest of my calories.

0.8g per pound of lean mass for protien, 0.4 for fat. It's that simple, most people completely overestimate their protein needs.

[jampot1]

6ft 182lbs

1900 cals

150g protein
90g fat
1 bar snickers
The rest carbs

I really like snickers

[Retoaded]

5-10, 180lbs...losing 1 to 1.5/week

2,100 cal

I make sure I get 150p a day (lots more on weekends so average is more)
I don't count fat but I am aware and try to make sure its in my diet...when I spot check I am always getting 60-80f.

[amboxer94]

~3200 Calories = 220P/435C/65F

[Wellington]

Today's was:

2100 calories

Protein 188.9g
Fat 75.1g
Carbs 166.6g

[dval11]

5'7
163lb
18% body fat
workout 4-5 times a week with 300 calories burned with cardio

Starting a cut with macros of
160p
160c
65f