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.
At 270 lbs, you have a significant advantage: your higher baseline metabolism means you can eat more while still losing fat. A well-structured cut at this weight typically allows for 2970-3510 calories daily while still creating a meaningful deficit. The key is leveraging this metabolic headroom without getting impatient—consistent adherence beats aggressive restriction every time.
3,374
Daily Calories
238g
Protein
1.5 lbs
Weekly Loss
~15 wks
To Goal
Your Example Cutting Spec
Calculated for a 270 lb male, 30 years old, 20% body fat, targeting 248 lbs with a 18% deficit.
3,374
Calories
238g
Protein
1.0g/lb target
423g
Carbs
50% of cals
81g
Fat
22% of cals
TDEE
4,115 cal
Daily Deficit
-741 cal
Lean Body Mass
216 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 (4,115 cal) minus a 18% deficit. This creates a 741 calorie daily deficit, translating to approximately 1.5 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
Cutting calories too drastically too soon
At 270 lbs, your metabolism can support higher calories even in a deficit. Starting at 1500 calories because "that's what worked for a friend" wastes your metabolic advantage and sets you up for plateaus later when you actually need to drop calories.
Inconsistent protein intake
At your target of 248 lbs, you need 236-273g 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 270 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
Leverage your higher TDEE
At 270 lbs, you can likely eat 2970-3510 calories and still lose fat. Don't leave calories on the table—eating more (within your deficit) improves adherence and workout performance.
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 62g of protein?" This simple habit ensures you hit your 248g 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 270 lb man eat to lose weight?
A 270 lb man with moderate activity typically needs 3240-3780 calories for cutting. This creates a 15-20% deficit from maintenance, allowing for 1.8-2.6 lbs of fat loss per week while preserving muscle.
How much protein does a 270 lb male need while cutting?
At 270 lbs, aim for 223-273g of protein daily (based on target weight of ~248 lbs). Higher protein during a cut helps preserve muscle mass and increases satiety.
How long will it take to cut from 270 lbs to 248 lbs?
Losing 22 lbs at a safe rate of 1-1.5 lbs per week takes approximately 18 weeks. Faster cuts risk muscle loss; slower cuts are more sustainable.
What's the best macro split for a 270 lb male?
A good starting point is 30-35% protein, 35-40% carbs, and 25-30% fat. Prioritize protein at 248g minimum, keep fat at 81g for hormonal health, and fill remaining calories with carbs.
Related Guides
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 Protocol for Men In your 20s
Age-adjusted cutting macros for men in your 20s. Learn how metabolism changes and what adjustments optimize fat loss.
Cutting Protocol for Men In your 30s
Age-adjusted cutting macros for men in your 30s. Learn how metabolism changes and what adjustments optimize fat loss.