If you're looking to shed fat while keeping your hard-earned muscle, nailing your macros is the secret weapon. Macros—short for macronutrients—are your protein, carbs, and fats, and getting the right balance is key for cutting without feeling like you're running on fumes. Forget crash diets; this is about fueling your body smartly so you stay energized, satisfied, and on track to reveal those lean gains.
Protein: Your Muscle-Saving Superhero
When cutting, protein is your best friend. It keeps you full, repairs muscle tissue, and helps prevent your body from cannibalizing muscle for energy. Aim for 1.0–1.2 grams per pound of body weight—or even higher if you're in a steep deficit. Chicken, fish, lean beef, eggs, and protein shakes are your go-tos. And no, you won’t turn into the Hulk from eating "too much" protein—your kidneys will be just fine.
Carbs: The Energy MVP (Yes, You Still Need Them)
Carbs aren’t the enemy—they’re fuel. Cutting them too low can leave you dragging through workouts and craving everything in sight. Prioritize complex carbs like oats, sweet potatoes, quinoa, and brown rice, especially around workouts. A good starting point is 0.8–1.2 grams per pound of body weight, but adjust based on energy levels. If you feel like a zombie, bump ’em up. If fat loss stalls, nudge ’em down.
Fats: The Hormone Helper
Don’t fear fats—they keep your hormones happy (looking at you, testosterone) and help absorb vitamins. Aim for 0.3–0.5 grams per pound, focusing on healthy sources like avocados, nuts, olive oil, and fatty fish. Too little fat can wreck your mood, skin, and libido—nobody wants that.
Putting It All Together
Your exact macro split depends on your body, activity level, and how aggressive your cut is. A classic starting ratio is 40% protein, 30% carbs, 30% fats, but play with the numbers. Track your intake with an app (MyFitnessPal, Cronometer) for a week, then tweak based on results.
Pro Tips for Cutting Like a Boss
Cutting doesn’t have to mean misery. Dial in your macros, stay consistent, and trust the process. The shreds are coming.
