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Macros For Cutting

This document provides a 4-step process to calculate macros for cutting using a 40/40/20 ratio: 1) calculate maintenance calories, 2) reduce calories by 500 for a daily cutting goal, 3) allocate 40% of cutting calories to carbs and protein each, and 4) allocate the remaining 20% to fat. An example is provided of someone weighing 180 lbs with an activity level of 15, resulting in macros of 220g carbs, 220g protein, and 49g fat per day.

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0% found this document useful (0 votes)
905 views4 pages

Macros For Cutting

This document provides a 4-step process to calculate macros for cutting using a 40/40/20 ratio: 1) calculate maintenance calories, 2) reduce calories by 500 for a daily cutting goal, 3) allocate 40% of cutting calories to carbs and protein each, and 4) allocate the remaining 20% to fat. An example is provided of someone weighing 180 lbs with an activity level of 15, resulting in macros of 220g carbs, 220g protein, and 49g fat per day.

Uploaded by

vlachovaverca
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BEASTMODE BOOTCAMP

NAME:
DATE:
CALCULATE YOUR MACROS FOR CUTTING (40/40/20)

GATHER DATA

EXAMPLE
Bodyweight: 180 lbs
Activity Level: 15

Bodyweight:
Activity Level:

lbs
(14 to 17)

ACTIVITY LEVELS:
14

Youre not active at all, e.g. you sit all day.
15

Youre a little bit active, e.g. on your job you sometimes move around.
16

Youre active but do not sweat.
17

Youre very active, e.g. construction worker.

UNITS OF MEASURE
1 kg = 2.2 lbs
So if you weigh 75 kg, just multiply with 2.2 to get your weight in lbs: 75 kg x 2.2 = 165 lbs.

BeastmodeBootcamp.org

BEASTMODE BOOTCAMP
STEP 1: MAINTENANCE CALORIES

EXAMPLE
MAINTENANCE CALORIES
= Bodyweight x Activity Level
= 180 lbs
x 15
= 2700 calories

MAINTENANCE CALORIES
= Bodyweight x Activity Level
=

calories

STEP 2: CUTTING CALORIES

EXAMPLE
CUTTING CALORIES
= Maintenance Calories - Deficit
(500)
= 2700 - 500
= 2200 calories

CUTTING CALORIES
= Maintenance Calories - Deficit (500)
=

- 500

calories

STEP 3: MACROS [CARBS]

EXAMPLE
CARBS CALORIES
= Cutting Calories x 0.4
= 2200
x 0.4
= 880 Calories for Carbs

CARBS CALORIES
= Cutting Calories x 0.4
=

x 0.4

Calories for Carbs

BeastmodeBootcamp.org

BEASTMODE BOOTCAMP
STEP 3: MACROS [CARBS]

EXAMPLE
CARBS
= Carbs Calories
4
= 880
4
= 220 grams per day

CARBS
= Carbs Calories
4
=
4
=

grams per day

STEP 3: MACROS [PROTEIN]

EXAMPLE
PROTEIN CALORIES
= Cutting Calories x 0.4
= 2200
x 0.4
= 880 Calories for Protein

PROTEIN CALORIES
= Cutting Calories x 0.4
=

x 0.4

Calories for Protein

EXAMPLE
PROTEIN
= Protein Calories
4
= 880
4
= 220 grams per day

PROTEIN
= Protein Calories
4
=
4
=

grams per day

BeastmodeBootcamp.org

BEASTMODE BOOTCAMP
STEP 3: MACROS [FAT]

EXAMPLE
FAT CALORIES
= Cutting Calories x 0.2
= 2200
x 0.2
= 440 Calories for Fat

FAT CALORIES
= Cutting Calories x 0.2
=

x 0.2

Calories for Fat

EXAMPLE
FAT
= Fat Calories
9
= 440
9
= 49 grams per day

FAT
= Fat Calories
9
=
9
=

grams per day

SUMMARY

EXAMPLE
Carbs: 220 grams per day
Protein: 220 grams per day
Fat: 49 grams per day

Carbs:

grams per day

Protein:

grams per day

Fat:

grams per day

BeastmodeBootcamp.org

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