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.
At 150 lbs, every pound matters more. You're likely already relatively lean, which means your body will resist fat loss more than someone starting at a higher weight. Patience becomes your greatest asset here—plan for a longer timeline and prioritize muscle retention over speed.
2,157
Daily Calories
132g
Protein
0.9 lbs
Weekly Loss
~13 wks
To Goal
Your Example Cutting Spec
Calculated for a 150 lb male, 30 years old, 20% body fat, targeting 138 lbs with a 18% deficit.
2,157
Calories
132g
Protein
1.0g/lb target
306g
Carbs
57% of cals
45g
Fat
19% of cals
TDEE
2,630 cal
Daily Deficit
-473 cal
Lean Body Mass
120 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 (2,630 cal) minus a 18% deficit. This creates a 473 calorie daily deficit, translating to approximately 0.9 lbs of fat loss per week.
Protein Target
Set at 1.0g 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
Trying to rush the last few pounds
At 150 lbs, you're likely already relatively lean. The body defends against further fat loss aggressively. Trying to speed up the process at this stage backfires—you'll lose muscle, crash your metabolism, and often end up softer than when you started.
Inconsistent protein intake
At your target of 138 lbs, you need 131-152g 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 150 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
Prioritize density over volume in training
At 150 lbs with less caloric headroom, long workouts become counterproductive. Focus on compound movements, 45-60 minute sessions, and maximizing intensity rather than time in the gym.
This is the visual change zone
At 20% body fat, you're in the range where visible changes happen fastest. Each percentage drop reveals more definition. Take progress photos every 2 weeks—you'll be amazed at the transformation.
Build your protein-first habit
At every meal, ask: "Where's my 35g of protein?" This simple habit ensures you hit your 138g 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 1-2: Establish your baseline. Track everything, even if imperfectly. Learn your hunger patterns, identify trigger foods, and build the daily habits that will carry you through.
Weeks 3-6: This is where consistency pays off. You should see 1-1.5 lbs per week on average. Take progress photos—you're changing more than the scale shows.
Weeks 7+: Assess and adjust. If progress has stalled for 2+ consecutive weeks, reduce calories by 150-200 or add low-intensity cardio. If progress is on track, change nothing.
What You Get with CutSpec
Frequently Asked Questions
How many calories should a 150 lb man eat to lose weight?
A 150 lb man with moderate activity typically needs 1800-2100 calories for cutting. This creates a 15-20% deficit from maintenance, allowing for 1.0-1.4 lbs of fat loss per week while preserving muscle.
How much protein does a 150 lb male need while cutting?
At 150 lbs, aim for 124-152g of protein daily (based on target weight of ~138 lbs). Higher protein during a cut helps preserve muscle mass and increases satiety.
How long will it take to cut from 150 lbs to 138 lbs?
Losing 12 lbs at a safe rate of 1-1.5 lbs per week takes approximately 10 weeks. Faster cuts risk muscle loss; slower cuts are more sustainable.
What's the best macro split for a 150 lb male?
A good starting point is 30-35% protein, 35-40% carbs, and 25-30% fat. Prioritize protein at 138g minimum, keep fat at 45g for hormonal health, and fill remaining calories with carbs.
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