What macros should i eat to cut?

Cutting season is here, and you know what that means: it’s time to get serious about your macros. If you want those abs to pop and those love handles to disappear, then you need to know exactly what ratios of proteins, carbs, and fats will help you achieve your goals. But fear not! We’ve got all the information you need right here.

Protein: Your Best Friend for Cutting

If protein were a person, it would be that buff dude at the gym who always grunts loudly when he lifts weights. That’s because protein is essential for building muscle mass – which in turn helps boost your metabolism and burn fat. So if cutting is your goal, make sure you’re eating plenty of lean proteins such as:

  • Chicken breast
  • Turkey
  • Fish (e.g., salmon or tuna)
  • Tofu
  • Low-fat cheese

But how much protein do you actually need? The general rule of thumb for active adults looking to build muscle while cutting fat is approximately 0.8 grams per pound of body weight per day (don’t worry we have calculators too!).

Just remember: don’t go overboard with the protein powder shakes unless they are counting towards a meal block portion especially pre/post workout.

Fat: Not All Fats Are Created Equal

The word “fat” often scares people embarking on a cutting journey but even low calorie diets should include some healthy sources like avocado that has high fiber content giving more volume without large amounts given other fatty acids from fruits/nuts etcetera tend to come paired with micronutrients such as vitamin D.

However unhealthy types found in baked goods/fast food cause inflammation making weight loss harder since gut bacteria also follows processes cytokine known throughout recorded history but only now humans relearning…Hmm prophetic!?!

Anyway so whilst ‘safer’ fats can add to an effective macro plan, too much can leave you packing on the pounds so don’t ignore measuring them.

  • Avocados
  • Olive oil
  • Nuts/seeds (e.g., almonds or chia seeds)
  • Fatty fish (e.g. salmon/sardines)
  • Grass-fed meat/butter

Carbs: The Key is Balance

Carbohydrates tend get blamed when the scale doesn’t budge during a cut – but once again, not all carbs are created equal which contributes greatly to their carb count and likewise metabolic outcome. Some culprits like those found in sugar-filled drinks or baked goods might reignite cravings that ultimately sabotage weight loss attempts unlike whole grains such as oats with amino acids will slow digestion assuaging filliosity whilst also boosting growth of healthy gut bacteria from feed needed for health active lifestyle.

Aim for eating mostly nutrient-dense carbohydrates including:

  • Whole-grain bread/tortillas/pasta
  • Sweet potatoes
  • Brown Rice/Quinoa/Wild rice buckets etc.
    apple crisp a delicious holiday dessert and great example where taking out flour can help achieve plant-based integrity…

Also remember your body needs fuel throughout the day especially if wanting more energy pre-workout make sure to balance within meal blocks.

While cutting try consuming complex carbohydrates either before or after exercise because this helps moderate insulin levels while maximizing fat utilization especially around workout times since activity lessens risk over-indulging

Macronutrient Ratios: What Ratio Is Best for Cutting?

The magical proportions give you optimal results sometimes snarkily knowing it’ll be something you won’t want…that said ratios change depending on individual fitness goals, current activity level and desired outcomes/reprogramming objectives! However…

A Good Starting Point:

For most people looking to drop some extra body fat while maintaining muscle – keeping close macros usually balances well with other life commitments busy or even slumping bodies. You could try these approximate percentages after verifying your TDEE through a helpful online calculator:

  • 40% protein
  • 30% carbohydrates
  • 30% fat

Once on the plan, adjust to fit any changes in activity measurements as body shifts over time usually every two weeks.

Tracking Your Macros for Success

As you embark on your macro journey don’t forget diligence! Tracking meticulously will aid achieving your goals but keep things simple from:

  • Free Apps like MyFitnessPal or Ate help track food scenarios so much easier than with pen and paper tracking macros can give more flexibility instead of adhering to specific meal times.

With some humor thrown into learning about what each nutrient does… it won’t seem like a chore!


In conclusion moderation is key at all stages learning balance – eating foods sustainably rather than thinking solely numbers. Assuming that gentle progressions are enough these days, simply breaking free of dominant cultural patterns advocating short term fixes quicker weight loss without investment boosts longer goal fulfillment cutting season included.

Remember the basic macro ratios involving adequate and healthy consumption fleshed out with personal adjustments coupled with dedication (not neurosis), giving yourself grace throughout along with discipline bringing when needed (sorry grammy!) success towards reaching an optimal figure while feeling great inside and out

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