How to work out my macros for cutting?

Get ready to shred some fats, flex your muscles and show off your new physique. Achieving a cutting body is one of the most challenging yet rewarding fitness goals you can pursue in life.

But first things first, before you hit the gym or start logging miles on the pavement, it’s imperative that you learn how to work out your macros like a pro.

Calculating macros may sound overwhelming at first sight but don’t worry; we got it all covered! In this ultimate guide, we’ll break down everything from what macro nutrients are and why they matter for weight loss, to how many calories should be taken daily while shredding down.

Oh boy! You’re in for a treat!

Part 1: What Are Macros and Why They Matter

Macros (shortened form of macronutrients) refer to three types of food components; carbohydrates the simple carbs, proteins call them gains, and dietary fats – Not those stubborn belly fats!

These three food groups have different functions in our bodies. Carbohydrates are primary energy sources responsible for fueling muscles during intense workouts. Proteins consisting of amino acids help repair damaged tissues after workout sessions promoting muscle growth – never skip protein shakes. Fat intake helps regulate hormones balance creating an optimal environment at restocking muscle glycogen- bodybuilder’s secret weapon.

Balancing macronutrient just right makes sure that there’s enough energy available when needed- pre-workout meal-, strength increase after lifting weights-post recovery snack-and finally decline body fat during calorie deficit diet-cutting phase-. Thus meticulating macros is an effective tool when cutting while maintaining lean mass

Part 2: Calculating Your Calorie Requirements Daily

Before diving into working out the numbers with regards to MacArthur Needs™️ , figuring out resting metabolic rate (RMR) is crucial. RMR is how many calories the body requires to stay functional at rest without any physical activity.

The interesting part; this amount of caloric intake differs from person to person based on diversity- age, weight, gender and height( as if we needed more things to worry about).

Pro tip: Avoid relying heavily or exclusively on fad websites’ calculators or B.M.I! They’re not always precise enough for your unique Maslow hierarchy of needs.

First Step: Calculating Your Resting Metabolic Rate (RMR)

Here’s an easy-to-use formula reported by Harris–Benedict equation:-

Calories/day = 88.362 + (13.397 x Weight in kg)+ (4.799 x Height in cm) – (5.677 x Age)

Calories per day = 447.593 + (9.247 weight in kgs) + [3.098 X Height(cm)] – [4.33 X age]

Once you have determined your RMR value remember to multiply it by an activity multiplier factor . The Activity Factor depends mainly on job occupation-but that’s a topic for another day

Part 3- Work Out Your Macronutrients

Now dialing into the main course of math(don’t know him?), add up nutrient values corresponding with calorie consumption goals;

1- Identify daily protein targe
2- Determine total fat flow every day
3-Deciding carbohydrates quota levels

Step One : Finding Sufficient Protein Intake per Day

Protein contributes significantly towards lean mass retention while cutting down fats simultaneously comprising amino acids building blocks which facilitate muscle growth & repair!

Typically each pound target mass required should consume around .8g-.10 g protein so max out within limits!

vegetarians? Not left behind-they can always rely upon tofu ,quinoa or a usual favorite broccoli!

Step Two: Chasing the optimal fat levels

No we do not mean saturated animal fats!

Fat intake each day should constitute around 15-25% of total calories only. Eating Adequate amount increases testosterone production and optimize hormonal balance promoting increase strength and energy levels during workouts – no more drowsiness after gym sessions 😴

As with proteins, there are bad fats to avoid including hydrogenated oils trans fats commonly found in pastries or chicken wings deep fried. Embracing good dietary sources such as olive oil, avocados ,salmon can make cooking healthy meals far easier!

Step Three: Fill The Gap With Carbohydrates

Hang on tight’s it’s carbohydrate time!
Necessary for supporting high-intensity performance and keeping the calories efficiently burned carbs must occupy between 45%-55% depending upon Unique macronutrient breakdown while cutting down.


There you have it ladies & gentlemen: How to work out macronutrients like an actual pro! Remember that consistency is key when trying to meet any fitness goal; including shredding bodyfat. By religiously sticking to calculated values from Part I through III and incorporating a Plan C (the occasional cheat meal 😉) once in awhile there shouldn’t be anything stopping you from achieving your “summer beach bod” dreams.

We hope this guide helped answer all questions regarding setting up macros while cutting down weight by assisting how many calories should be taken daily calculating needed amounts of protein,best fat options,tactics filling up carbohydrates slots as well -so go ahead get started on this journey into health living !

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