In this post, I wanted to share with you the best macro split for cutting.
Our underlying goal, especially when focused on fat loss, is to find the best approach to enjoy your diet, stay satisfied, and support a healthy physique.
With the proper combination of protein, carbs, and fats, you’ll be right on your way to shredding away body fat, gaining strength in the gym, and steps closer to crushing your fitness goals.
All Calories Are Not Created Equal
Now, before we dive into the best macro split for cutting, let’s make sure we are on the same page with what exactly “macros” are.
The fact of the matter is, in terms of body composition (maximizing muscle growth and losing body fat), all calories are not created equal.
A macronutrient or “macro” for short is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, and fat.
How you set up your macro split has immense effects on how your body responds to the foods you eat.
And of course, for fat loss, we must be eating in a calorie deficit. In other words, eating less calories than your body burns on a daily basis will result in fat loss.
The easiest way I hit the best macro split for cutting in my daily calories is by basing my diet off the protocol (I.I.F.Y.M) “If It Fits Your Macros.”
The reality is, you can eat the foods you truly enjoy each day, as long as you hit your macro split.
This is a popular way to make your diet flexible and enjoyable based on your standards. You can think of this as a non-restrictive diet. I believe you shouldn’t have to sacrifice the great pleasures of life just to get into incredible shape. Although, some view this as a free for all to eat junk food.
Don’t forget that we still need to support our bodies with wholesome foods. I’ve also found that by doing so, I have fewer cravings for junk food. Intermittent fasting also helps reduce my cravings.
Without further ado, let’s talk about incorporating the best macro split for weight loss into your daily calories.
The Best Macro Split For Cutting
Let’s start with protein. It’s pretty clear that we need protein in our diets to support our muscle and strength gains. Yes, you can make awesome strength gains, even while cutting, if you set things up properly.
Although, you don’t need as much protein as you may have once believed.
When eating in a calorie deficit, it’s best to be able to get plenty of carbs and fats in your macro split.
With that said, I recommend eating 0.82g of protein per pound of body weight.
Next up, dietary fat. Keep in mind, having a good portion of fats in your macro split is very important. Not only is going higher in fat going to keep you feeling full and satisfied, but fats play a huge role in the production of testosterone!
It’s been shown that low fat diets suppress testosterone levels.
I recommend keeping fats around 25% to 30% of total daily calories.
And finally, carbs. The reality is, carbs are going to support our training efforts immensely! As well as support the release of neurotransmitters that contribute to our mood, hormonal production (testosterone), and many other bodily functions.
Remember, for fat loss, it’s a matter of hitting the calorie deficit each day. Carbs aren’t the enemy here.
After setting protein and fat macros, carbs fill the rest of your daily calories.
Setting Up Your Macro Split
Before we wrap up this article, I wanted to leave you with a quick example of calculating your macro split with your daily calorie deficit for cutting.
Let’s keep it simple and use an example of an 190 lb male cutting on around 2400 calories a day.
Quick note for calculations:
Protein = 4 calories per gram
Carbs = 4 calories per gram
Fat = 9 calories per gram
Step 1) Setting Protein
We are eating at 0.82g per pound of body weight.
(190 lbs) X (0.82g) = 155g of protein per day
Step 2) Setting Fat
We are going to set the fat intake to 30% of daily calories.
(.30) X (2400 total calories) = 720 calories from fat
(720 calories) / (9 calories per gram) = 80g of fat per day
Step 3) Setting Carbs
Lastly we have carbs. Which means the remaining calories left will make up your total carb intake for the day.
Adding up protein and fat calories:
(620 protein calories) + (720 fat calories) = 1340 calories.
(2400 daily calories) – (1340 calories from protein and fat) = 1060 remaining calories.
(1060 remaining calories) / (4 calories per gram) = 265g from carbs
For a grand total of:
- Protein: 155g
- Fat: 80g
- Carbs: 265g
I recommend using an app such as MyFitnessPal to count & track your calories and macros.
The bottom line is, the right diet not only provides the proper amount of calories but breaks them down into the optimal amounts of macronutrients as well.
The point of this macro split is to make sure can enjoy your diet, stay satisfied, and support a healthy physique.
This is going to allow you to stay consistent for the long term and actually see results. It will be a new lifestyle that allows you to keep the weight off after you lose it.
