Bodybuilding Contest Prep Cutting Macro Calculator
Calculate contest prep cutting calories, calorie deficits (15%–25%), high protein muscle-sparing macros (1.3g/lb LBM), carbs, and fat grams.
Calculated Results
Frequently Asked Questions
Why is protein intake set so high (1.2 to 1.4g/lb lean mass) during a cut?
In a hypocaloric energy deficit, muscle protein breakdown accelerates. Elevating protein to 1.2–1.4 grams per pound of lean body mass provides adequate essential amino acids, elevates satiety, maximizes Thermic Effect of Food (TEF), and prevents muscle loss.
What is the maximum safe rate of weekly fat loss during a bodybuilding cut?
Aim to lose 0.5% to 1.0% of total bodyweight per week (e.g., 1.0 to 1.9 lbs/week for a 190 lb lifter). Cutting faster than 1.0% per week leads to severe hormonal crashes, strength loss, and skeletal muscle catabolism.
What is the purpose of diet breaks and carb refeeds during contest prep?
Structured 24-to-48-hour carbohydrate refeeds temporarily replenish muscle glycogen stores, upregulate leptin (the satiety hormone), and stimulate thyroid hormone conversion (T4 to T3), reversing metabolic slowdown.
How low can dietary fats safely drop during a cut?
Dietary fat should rarely drop below 0.3 grams per pound of bodyweight (or 15%–20% of total calories). Essential fatty acids are biologically mandatory for steroid hormone synthesis (testosterone, estrogen) and fat-soluble vitamin absorption.