Cutting Macros for Sedentary Lifestyle
Calculate cutting macros for sedentary individuals (desk job, minimal exercise). Get calorie and macro targets adjusted for your activity level.
A sedentary lifestyle means your TDEE is on the lower end, which limits how much you can eat while maintaining a deficit. However, this also presents an opportunity: adding moderate activity (even just daily walks) can significantly increase your calorie budget without formal "cardio." Small movements add up.
1,942
Daily Calories
163g
Protein
0.9 lbs
Weekly Loss
~12 wks
To Goal
Your Example Cutting Spec
Calculated for a 180 lb male, 30 years old, 18% body fat, targeting 170 lbs with a 18% deficit.
1,942
Calories
163g
Protein
1.0g/lb target
201g
Carbs
41% of cals
54g
Fat
25% of cals
TDEE
2,368 cal
Daily Deficit
-426 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 (2,368 cal) minus a 18% deficit. This creates a 426 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
Relying entirely on diet without adding movement
With a sedentary baseline, your calorie budget is tight. Adding just 7,000-10,000 steps daily can increase your TDEE by 300-500 calories—that's the difference between a miserable cut and a sustainable one.
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.
Add NEAT before formal cardio
Before scheduling cardio sessions, maximize daily movement: take calls while walking, use stairs, park farther away. This "NEAT" (Non-Exercise Activity Thermogenesis) adds 200-400 calories to your daily burn without gym time.
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 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 does a sedentary person need to cut?
Sedentary individuals (desk job, minimal exercise) have a TDEE multiplier of 1.2. For example, a 180 lb person would have a TDEE around 2160 calories, with cutting calories around 1728.
Should sedentary people do extra cardio while cutting?
For sedentary individuals, adding activity allows for more food while cutting. Aim for 7,000-10,000 daily steps and 2-3 cardio sessions weekly.
How many carbs should a sedentary person eat while cutting?
With sedentary activity, moderate carbs (30-35% of calories) are sufficient. Focus on protein first, then distribute remaining calories between carbs and fats.
Can sedentary people build muscle while cutting?
Sedentary individuals who are new to lifting can often build muscle while cutting due to the novel training stimulus.
Related Guides
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Cutting Macros for 160 lb Males
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Cutting Macros for 170 lb Males
Calculate your exact cutting macros as a 170 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.