Cutting Guides & Calculators
Find the perfect cutting protocol for your situation. Browse by weight, body fat, timeline, or goal.
By Weight (Male)
(15)Cutting Macros for 140 lb Males
Calculate your exact cutting macros as a 140 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 150 lb Males
Calculate your exact cutting macros as a 150 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 160 lb Males
Calculate your exact cutting macros as a 160 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 170 lb Males
Calculate your exact cutting macros as a 170 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 180 lb Males
Calculate your exact cutting macros as a 180 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 190 lb Males
Calculate your exact cutting macros as a 190 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 200 lb Males
Calculate your exact cutting macros as a 200 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 210 lb Males
Calculate your exact cutting macros as a 210 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 220 lb Males
Calculate your exact cutting macros as a 220 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 230 lb Males
Calculate your exact cutting macros as a 230 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 240 lb Males
Calculate your exact cutting macros as a 240 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 250 lb Males
Calculate your exact cutting macros as a 250 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 260 lb Males
Calculate your exact cutting macros as a 260 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 270 lb Males
Calculate your exact cutting macros as a 270 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 280 lb Males
Calculate your exact cutting macros as a 280 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
By Weight (Female)
(10)Cutting Macros for 110 lb Females
Calculate cutting macros for 110 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 120 lb Females
Calculate cutting macros for 120 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 130 lb Females
Calculate cutting macros for 130 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 140 lb Females
Calculate cutting macros for 140 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 150 lb Females
Calculate cutting macros for 150 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 160 lb Females
Calculate cutting macros for 160 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 170 lb Females
Calculate cutting macros for 170 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 180 lb Females
Calculate cutting macros for 180 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 190 lb Females
Calculate cutting macros for 190 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
Cutting Macros for 200 lb Females
Calculate cutting macros for 200 lb women. Get personalized calorie and macro targets designed for female fat loss and body composition.
By Body Fat %
(22)Cutting Protocol for 10% Body Fat (Male)
Optimize your cut at 10% body fat. Get calorie and macro recommendations specifically designed for men at 10% body fat.
Cutting Protocol for 12% Body Fat (Male)
Optimize your cut at 12% body fat. Get calorie and macro recommendations specifically designed for men at 12% body fat.
Cutting Protocol for 14% Body Fat (Male)
Optimize your cut at 14% body fat. Get calorie and macro recommendations specifically designed for men at 14% body fat.
Cutting Protocol for 15% Body Fat (Male)
Optimize your cut at 15% body fat. Get calorie and macro recommendations specifically designed for men at 15% body fat.
Cutting Protocol for 16% Body Fat (Male)
Optimize your cut at 16% body fat. Get calorie and macro recommendations specifically designed for men at 16% body fat.
Cutting Protocol for 18% Body Fat (Male)
Optimize your cut at 18% body fat. Get calorie and macro recommendations specifically designed for men at 18% body fat.
Cutting Protocol for 20% Body Fat (Male)
Optimize your cut at 20% body fat. Get calorie and macro recommendations specifically designed for men at 20% body fat.
Cutting Protocol for 22% Body Fat (Male)
Optimize your cut at 22% body fat. Get calorie and macro recommendations specifically designed for men at 22% body fat.
Cutting Protocol for 25% Body Fat (Male)
Optimize your cut at 25% body fat. Get calorie and macro recommendations specifically designed for men at 25% body fat.
Cutting Protocol for 28% Body Fat (Male)
Optimize your cut at 28% body fat. Get calorie and macro recommendations specifically designed for men at 28% body fat.
Cutting Protocol for 30% Body Fat (Male)
Optimize your cut at 30% body fat. Get calorie and macro recommendations specifically designed for men at 30% body fat.
Cutting Protocol for 35% Body Fat (Male)
Optimize your cut at 35% body fat. Get calorie and macro recommendations specifically designed for men at 35% body fat.
Cutting Protocol for 18% Body Fat (Female)
Optimize your cut at 18% body fat. Get calorie and macro recommendations specifically designed for women at 18% body fat.
Cutting Protocol for 20% Body Fat (Female)
Optimize your cut at 20% body fat. Get calorie and macro recommendations specifically designed for women at 20% body fat.
Cutting Protocol for 22% Body Fat (Female)
Optimize your cut at 22% body fat. Get calorie and macro recommendations specifically designed for women at 22% body fat.
Cutting Protocol for 25% Body Fat (Female)
Optimize your cut at 25% body fat. Get calorie and macro recommendations specifically designed for women at 25% body fat.
Cutting Protocol for 28% Body Fat (Female)
Optimize your cut at 28% body fat. Get calorie and macro recommendations specifically designed for women at 28% body fat.
Cutting Protocol for 30% Body Fat (Female)
Optimize your cut at 30% body fat. Get calorie and macro recommendations specifically designed for women at 30% body fat.
Cutting Protocol for 32% Body Fat (Female)
Optimize your cut at 32% body fat. Get calorie and macro recommendations specifically designed for women at 32% body fat.
Cutting Protocol for 35% Body Fat (Female)
Optimize your cut at 35% body fat. Get calorie and macro recommendations specifically designed for women at 35% body fat.
Cutting Protocol for 38% Body Fat (Female)
Optimize your cut at 38% body fat. Get calorie and macro recommendations specifically designed for women at 38% body fat.
Cutting Protocol for 40% Body Fat (Female)
Optimize your cut at 40% body fat. Get calorie and macro recommendations specifically designed for women at 40% body fat.
By Timeline
(9)4 Week Cutting Plan
Complete 4-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
6 Week Cutting Plan
Complete 6-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
8 Week Cutting Plan
Complete 8-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
10 Week Cutting Plan
Complete 10-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
12 Week Cutting Plan
Complete 12-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
14 Week Cutting Plan
Complete 14-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
16 Week Cutting Plan
Complete 16-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
20 Week Cutting Plan
Complete 20-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
24 Week Cutting Plan
Complete 24-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
By Goal
(4)Aggressive Cutting Protocol
Learn the aggressive cutting approach (maximum fat loss, higher deficit). Get macros, timeline, and strategies for this cutting style.
Cutting Without losing muscle
Learn how to cut without losing muscle. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting For beginners
Learn how to cut for beginners. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting For natural lifters
Learn how to cut for natural lifters. Get specific macro adjustments, strategies, and tips for this cutting approach.
By Body Type
(6)Cutting Protocol for Endomorph Males
Optimize your cut as a male endomorph (gains fat easily, slower metabolism). Get body type-specific macro recommendations.
Cutting Protocol for Endomorph Females
Optimize your cut as a female endomorph (gains fat easily, slower metabolism). Get body type-specific macro recommendations for women.
Cutting Protocol for Mesomorph Males
Optimize your cut as a male mesomorph (naturally athletic, gains muscle easily). Get body type-specific macro recommendations.
Cutting Protocol for Mesomorph Females
Optimize your cut as a female mesomorph (naturally athletic, gains muscle easily). Get body type-specific macro recommendations for women.
Cutting Protocol for Ectomorph Males
Optimize your cut as a male ectomorph (naturally lean, fast metabolism). Get body type-specific macro recommendations.
Cutting Protocol for Ectomorph Females
Optimize your cut as a female ectomorph (naturally lean, fast metabolism). Get body type-specific macro recommendations for women.
Special Protocols
(14)Cutting Protocol for Men Over 40
Age-adjusted cutting macros for men over 40. Learn how metabolism changes and what adjustments optimize fat loss.
Cutting Protocol for Women Over 40
Age-adjusted cutting macros for women over 40. Learn the specific adjustments needed for effective fat loss.
Cutting Protocol for Men Over 50
Age-adjusted cutting macros for men over 50. Learn how metabolism changes and what adjustments optimize fat loss.
Cutting Protocol for Women Over 50
Age-adjusted cutting macros for women over 50. Learn the specific adjustments needed for effective fat loss.
Cutting Macros for Sedentary Lifestyle
Calculate cutting macros for sedentary individuals (desk job, minimal exercise). Get calorie and macro targets adjusted for your activity level.
Cutting Macros for Lightly active Lifestyle
Calculate cutting macros for lightly active individuals (light exercise 1-3 days/week). Get calorie and macro targets adjusted for your activity level.
Cutting Macros for Moderately active Lifestyle
Calculate cutting macros for moderately active individuals (moderate exercise 3-5 days/week). Get calorie and macro targets adjusted for your activity level.
Cutting Macros for Very active Lifestyle
Calculate cutting macros for very active individuals (hard exercise 6-7 days/week). Get calorie and macro targets adjusted for your activity level.
Cutting While maintaining strength
Learn how to cut while maintaining strength. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting After bulking
Learn how to cut after bulking. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting For summer
Learn how to cut for summer. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting For wedding
Learn how to cut for wedding. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting With intermittent fasting
Learn how to cut with intermittent fasting. Get specific macro adjustments, strategies, and tips for this cutting approach.
Cutting With high carb
Learn how to cut with high carb. Get specific macro adjustments, strategies, and tips for this cutting approach.