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.
This cutting protocol is designed around your specific parameters: 180 lbs at 18% body fat, targeting 170 lbs with a 15% deficit. The macros below are calculated using research-backed formulas—not generic multipliers. Your 10-lb transformation starts with understanding exactly what your body needs.
2,599
Daily Calories
148g
Protein
0.9 lbs
Weekly Loss
~11 wks
To Goal
Your Example Cutting Spec
Calculated for a 180 lb male, 30 years old, 18% body fat, targeting 170 lbs with a 15% deficit.
2,599
Calories
148g
Protein
0.9g/lb target
380g
Carbs
58% of cals
54g
Fat
19% of cals
TDEE
3,058 cal
Daily Deficit
-459 cal
Lean Body Mass
148 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 (3,058 cal) minus a 15% deficit. This creates a 459 calorie daily deficit, translating to approximately 0.9 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
Getting impatient with slower progress
A conservative 15% deficit means slower scale movement—often only 0.5-0.75 lbs per week. This is by design. If you panic and slash calories, you negate the muscle-preserving benefits of the conservative approach.
Inconsistent protein intake
At your target of 170 lbs, you need 162-187g 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 18% 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 43g of protein?" This simple habit ensures you hit your 170g 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 0.5-1 lb 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 does a moderately active person need to cut?
Moderately active individuals (moderate exercise 3-5 days/week) have a TDEE multiplier of 1.55. For example, a 180 lb person would have a TDEE around 2790 calories, with cutting calories around 2232.
Should moderately active people do extra cardio while cutting?
Moderately active individuals have flexibility - add cardio if you want to eat more, or skip it and rely on diet alone.
How many carbs should a moderately active person eat while cutting?
Higher activity levels demand more carbs for glycogen replenishment. Aim for 40-45% of calories from carbs, prioritized around training.
Can moderately active people build muscle while cutting?
At higher activity levels, the training stimulus isn't novel. Focus on maintaining muscle and strength rather than building during a cut.
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