Macros: 1800 Calories Cutting

Macro Breakdown

This 1,800 calorie cutting plan is designed for an 80 kg person aiming to lose fat while preserving muscle:

Protein: 180g (720 calories, 40%) — 2.25g per kg, very high to preserve muscle in deficit
Carbs: 135g (540 calories, 30%) — Moderate carbs to fuel workouts while staying in deficit
Fats: 60g (540 calories, 30%) — Sufficient for hormone health and satiety

Why These Macros for Cutting?

Very High Protein (40%)

During a calorie deficit, your body is more likely to break down muscle for energy. High protein (2-2.5g per kg) prevents this by:

Providing amino acids for muscle repair and maintenance
Increasing satiety (protein is the most filling macro)
Boosting metabolism through thermic effect (burns 20-30% of protein calories during digestion)
Preserving lean mass so you lose fat, not muscle

Moderate Carbs (30%)

Enough carbs to fuel training and maintain performance, but low enough to create the calorie deficit needed for fat loss.

Moderate Fats (30%)

Don't go too low on fats when cutting—they're essential for testosterone, estrogen, and other hormones. Minimum 0.75g per kg body weight.

Sample Day of Eating

Breakfast (420 calories)

4 egg whites + 2 whole eggs
1/2 cup oatmeal
Berries

Macros: 38g protein, 35g carbs, 12g fat

Lunch (480 calories)

180g chicken breast
Large salad with vegetables
100g quinoa
1 tbsp olive oil dressing

Macros: 52g protein, 38g carbs, 16g fat

Snack (280 calories)

Protein shake (1 scoop whey)
1 apple
10 almonds

Macros: 28g protein, 28g carbs, 8g fat

Dinner (520 calories)

200g white fish (cod/tilapia)
150g sweet potato
Steamed broccoli and asparagus
1 tsp butter

Macros: 48g protein, 42g carbs, 18g fat

Evening Snack (100 calories)

200g non-fat Greek yogurt

Macros: 20g protein, 8g carbs, 0g fat

Daily Total: 186g protein, 151g carbs, 54g fat ≈ 1,800 calories

Expected Results

With consistent adherence to these macros and continued training:

Weight loss: 0.5-1 kg (1-2 lbs) per week
Fat loss: Most weight lost should be body fat, not muscle
Strength maintenance: May lose some strength, but should maintain most
Hunger control: High protein keeps you fuller despite lower calories

Macro Timing Tips

While daily totals matter most, strategic timing can help:

Pre-workout carbs: Have 30-50g carbs 1-2 hours before training for energy
Post-workout protein: 30-40g protein within 2 hours of training aids recovery
Protein at every meal: Distribute evenly (30-45g per meal) for optimal muscle protein synthesis
Fats away from workouts: Don't slow digestion when you need quick energy

When to Adjust

Track progress weekly and adjust after 2-3 weeks if needed:

Losing 0.5-1 kg/week: Perfect—keep current macros
Not losing weight: Reduce by 100-200 calories (lower carbs or fats, keep protein high)
Losing >1 kg/week: Increase calories by 100-200 to preserve muscle
Energy crashes: Add 20-30g carbs around training time

Training While Cutting

Maintain muscle with smart training:

Keep lifting heavy: Maintain strength training intensity to signal muscle retention
Don't increase volume: Recovery is harder in a deficit
Add cardio strategically: 2-3 sessions of 20-30 min LISS or HIIT
Prioritize recovery: Sleep 7-9 hours, manage stress

Common Cutting Mistakes

Cutting too aggressively: >1 kg/week leads to muscle loss
Too little protein: Muscle breakdown accelerates below 1.6g per kg
Eliminating carbs entirely: Training performance suffers, harder to stick to
Too much cardio: Excessive cardio increases muscle loss risk
Not tracking accurately: Small errors add up and stall progress

Signs You're Doing It Right

Steady 0.5-1 kg weight loss per week
Maintaining strength on main lifts (or only minor decreases)
Visual fat loss (clothes fitting better, definition improving)
Manageable hunger (not starving all day)
Good energy for workouts

1,800 Cal Cutting Macros for Fat Loss

Inputs

Results

How This Works