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 at 140 lbs requires precision. With less total body mass to work with, small adjustments have bigger impacts. The margin for error is smaller, but so is the amount of fat you likely need to lose. Focus on quality over speed, and trust the process even when changes feel slow.
1,974
Daily Calories
114g
Protein
0.8 lbs
Weekly Loss
~22 wks
To Goal
Your Example Cutting Spec
Calculated for a 140 lb female, 28 years old, 26% body fat, targeting 123 lbs with a 17% deficit.
1,974
Calories
114g
Protein
0.9g/lb target
285g
Carbs
58% of cals
42g
Fat
19% of cals
TDEE
2,378 cal
Daily Deficit
-404 cal
Lean Body Mass
104 lbs
Get Your Personalized Numbers
These are example calculations. Your exact macros depend on your unique stats, activity level, and goals.
The Science Behind These Numbers
These macros are calculated using the Cunningham equation (when body fat is known) or Mifflin-St Jeor equation as a fallback. Here's what each number means:
Calorie Target
Your TDEE (2,378 cal) minus a 17% deficit. This creates a 404 calorie daily deficit, translating to approximately 0.8 lbs of fat loss per week.
Protein Target
Set at 0.9g per pound of target body weight. Research shows 0.8-1.2g/lb preserves muscle during a deficit. Higher protein also increases satiety and has a high thermic effect.
Fat Target
Minimum 0.3g per pound bodyweight to maintain hormone production. Fat is essential for testosterone, estrogen, and overall hormonal health during a caloric deficit.
Carb Target
Remaining calories after protein and fat are set. Carbs fuel your training and preserve muscle glycogen. Prioritize them around workouts for best performance.
Common Mistakes to Avoid
Expecting linear progress the entire cut
At 26% body fat, the first 4-6 weeks will show rapid changes—don't expect that pace to continue. As you get leaner, fat loss slows naturally. Mentally prepare for this transition around weeks 8-10.
Adding excessive cardio from day one
You don't need an hour of cardio daily at 26% body fat. Diet alone creates your deficit. Save cardio as a tool for when progress stalls—if you start maxed out, you have nowhere to go.
Inconsistent protein intake
At your target of 123 lbs, you need 117-135g of protein daily—not just on training days. Muscle protein synthesis doesn't take days off, and neither should your protein intake.
Weighing daily and reacting to fluctuations
Body weight can fluctuate 2-5 lbs daily from water, sodium, and food volume. A 140 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
Trust the process through the 'whoosh'
At higher body fat percentages, fat loss often happens in spurts—you'll retain water for days, then suddenly drop 2-3 lbs overnight. This "whoosh effect" is normal. Don't adjust calories during water retention phases.
Build your protein-first habit
At every meal, ask: "Where's my 31g of protein?" This simple habit ensures you hit your 123g daily target across 4 meals. Protein first, then fill in carbs and fats.
Weekly weigh-ins beat daily stress
Pick one day (ideally after a rest day) and weigh yourself first thing in the morning. This weekly average approach eliminates the anxiety of daily fluctuations and shows true fat loss trends.
Your Week-by-Week Focus
Weeks 1-4: Focus on establishing consistent eating patterns. Don't stress about perfection—aim for 80% adherence. Your body will respond quickly at this stage, shedding water and fat simultaneously. Target 0.5-1 lb per week on average.
Weeks 5-8: Progress may appear to slow as initial water weight is gone. This is normal. Stay the course, and consider adding one 30-minute cardio session if you haven't already. Don't adjust calories yet.
Weeks 9+: If progress stalls for 2+ weeks, reduce calories by 150-200 or add another cardio session. Implement a refeed day if hunger becomes unmanageable.
What You Get with CutSpec
Frequently Asked Questions
How many calories should a 140 lb woman eat to lose weight?
A 140 lb woman with moderate activity typically needs 1680-1960 calories for cutting. This creates a 15-20% deficit from maintenance, allowing for 0.9-1.3 lbs of fat loss per week while preserving muscle.
How much protein does a 140 lb female need while cutting?
At 140 lbs, aim for 116-142g of protein daily (based on target weight of ~129 lbs). Higher protein during a cut helps preserve muscle mass and increases satiety.
How long will it take to cut from 140 lbs to 129 lbs?
Losing 11 lbs at a safe rate of 1-1.5 lbs per week takes approximately 9 weeks. Faster cuts risk muscle loss; slower cuts are more sustainable.
What's the best macro split for a 140 lb female?
A good starting point is 30-35% protein, 35-40% carbs, and 25-30% fat. Prioritize protein at 129g minimum, keep fat at 42g for hormonal health, and fill remaining calories with carbs.
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