Cutting · 40% Protein · 30% Carbs · 30% Fat
Cutting Macro Calculator
Pre-set for a cutting phase. Calculates your daily protein, carb, and fat targets to lose fat while preserving muscle mass.
Don't know your calories? Calculate TDEE first
Why High Protein Matters When Cutting
During a calorie deficit, your body can break down muscle tissue for energy — a process called catabolism. High protein intake (1.6–2.4g/kg) is the primary nutritional strategy to prevent this and preserve lean mass while losing fat.
Protein also has the highest satiety of all macronutrients, keeping you fuller for longer on fewer calories. For Singaporeans navigating hawker food on a cut, prioritise protein-rich options: grilled chicken (35g per serving), fish (25–30g), tofu (15g per block), and eggs (6g each).
Cutting Macro Targets by Body Weight
| Body Weight | Daily Calories (deficit) | Protein | Carbs | Fat |
|---|---|---|---|---|
| 55 kg | 1,400 kcal | 140g | 105g | 47g |
| 65 kg | 1,600 kcal | 160g | 120g | 53g |
| 75 kg | 1,800 kcal | 180g | 135g | 60g |
| 85 kg | 2,000 kcal | 200g | 150g | 67g |
Approximate values assuming moderate activity and sedentary TDEE minus 400 kcal. Use the calculator above for personalised targets.
Frequently Asked Questions
What macros should I eat when cutting?
For cutting, a 40% protein / 30% carbs / 30% fat split is evidence-backed. High protein (40%) preserves lean muscle during a calorie deficit, increases satiety, and has the highest thermic effect — meaning you burn more calories digesting it. Moderate carbs maintain training performance, while fat supports hormonal health. For a 65 kg Singaporean eating 1,600 kcal while cutting: aim for 160g protein, 120g carbs, and 53g fat.
How much protein do I need to preserve muscle on a cut?
ISSN guidelines recommend 1.6–2.4g of protein per kg of body weight during a cutting phase to maximise muscle retention. A 70 kg person should aim for 112–168g of protein daily. This is higher than maintenance recommendations precisely because the calorie deficit creates conditions for muscle breakdown — protein intake compensates. Spread intake across 3–4 meals for best muscle protein synthesis throughout the day.