How to calculate your macros for cutting

This is easily the most question I am asked. Well, actually that's not true. The first question is why am I lying about weighing 315lbs in the past. Anyway back to finding out what your cutting macros should be.


What exactly are macros?

Macros are the abbreviated term for macronutrients. Macronutrients are Protein, Carbs, and Fats. This is not be confused with MICRONUTRIENTS which are your vitamins and minerals.  Everything in this world has a weight and it has a cost. Your macronutrients are no different, 1 gram of protein is 4 calories, 1 gram of carb is 4 calories, 1 gram of fat is 9 calories, 1 gram of pure alcohol is 7 calories.

                     - A slight note about tracking alcohol, honestly if you're not in contest prep I wouldn't get so anal about tracking alcohol trust if you're deep and a diet and you start drinking I highly doubt you would be worried about tracking what you drink. All I would suggest is that you be mindful of what your drinking and most importantly, keeping what you eat at that time down to a minimum. That's much easier said than done of course.

Determining your calories

Go right ahead and google "macronutrient calculator" and you will probably get 5 million or so hits. There are so many different variations out there. Honestly, I feel many try to make things complex just to make themselves seem different than others. What they fail to realize is that no calculator is perfect. ALL of them are just estimates and it takes the dieter to fine tune things.

The general consensus has always been to start with your maintenance (BW x 14). Now, I have always found that to be a bit high especially if you sit at an office all day and you're only mobility is walking back and forth to the bathroom.  This is how I would break things down...

         - 11 x BW - If you sit at your office all day
         - 14 x BW - If you're training hard, and have a very active job

Where is 12 and 13? Well, it's simple, 12 and 13 fall in between 11 and 14. Plus, It's much to micromanaging. To make things easier just start with 12 x BW.  Now before I go on, I should mention about those who are considered obese. If you're a very overweight, I would suggest you work with a doctor if you still persist I would base your starting calories on your lean body mass. There are a number of LBM calculators out there that will give you a rough estimate to get you started.

Finding your Protein

1 gram per pound of bodyweight. Simple. Once again if you're Obese use your LBM.

Finding your Fat

This one is tricking there are millions of articles out there regarding which is the right amount of fat to consume. Personally, it's up to you. 0.3 to 0.6 grams per pound of bodyweight is good. The amount of fat depends on your preference, if you like fattier foods, go with the higher fat etc.

Finding your Carbs

Your carb intake is the remaining calories subtracted from your protein and fat and divided by 4.  Let me explain...


Example

200lb male who has an office job and no activity other than a light gym schedule.

200 x 12 = 2400
Protein: 200 (1g x 200)
Fats: 60 (0.3 x 200)
Carbs: 265*

         *Here is the breakdown. 200g of protein is 800 calories (200x4), 60 grams of fat is 540 (60x9). 800 + 540 is 1340. Now you subtract 2400 from 1340 and you get 1060. Now you divide that by 4 and you get 265g.

Progression

I wouldn't make adjustments until after 4 weeks. That includes NOT adding cardio an either. After a month, if you have gained weight, I would reduce your carb intake by 25g or your fat intake by 10g. I wouldn't touch protein.

If you're still confused about all this and would rather just have things easily made out for you, I would suggest one of the calculators online or you can reach out to me.