Cutting Macros: 180 lb Male, 20% Body Fat
Exact cutting macros for a 180 lb male at 20% body fat. Personalized calories, protein, and macro targets.
This cutting protocol is designed around your specific parameters: 180 lbs at 20% body fat, targeting 162 lbs with a 20% deficit. The macros below are calculated using research-backed formulas—not generic multipliers. Your 18-lb transformation starts with understanding exactly what your body needs.
2,402
Daily Calories
158g
Protein
1.2 lbs
Weekly Loss
~15 wks
To Goal
Your Example Cutting Spec
Calculated for a 180 lb male, 30 years old, 20% body fat, targeting 162 lbs with a 20% deficit.
2,402
Calories
158g
Protein
1.0g/lb target
321g
Carbs
53% of cals
54g
Fat
20% of cals
TDEE
3,002 cal
Daily Deficit
-600 cal
Lean Body Mass
144 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 (3,002 cal) minus a 20% deficit. This creates a 600 calorie daily deficit, translating to approximately 1.2 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
Inconsistent protein intake
At your target of 162 lbs, you need 154-178g 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 180 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
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 41g of protein?" This simple habit ensures you hit your 162g 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 180 lb man eat to lose weight?
A 180 lb man with moderate activity typically needs 2160-2520 calories for cutting. This creates a 15-20% deficit from maintenance, allowing for 1.1-1.7 lbs of fat loss per week while preserving muscle.
How much protein does a 180 lb male need while cutting?
At 180 lbs, aim for 149-183g of protein daily (based on target weight of ~166 lbs). Higher protein during a cut helps preserve muscle mass and increases satiety.
What deficit should I use at 20% body fat?
At 20% body fat, use a moderate 18-20% deficit. This balances fat loss speed with muscle preservation as you get leaner.
How long to cut from 20% to 10-12% body fat?
The timeline depends on your starting weight, but generally expect 16 weeks or more. Leaner individuals should plan for longer cuts with slower rates of loss.
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