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    Macros For Cutting

    Uploaded by

    vlachovaverca
    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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    Download as PDF, TXT or read online from Scribd

    Macros For Cutting

    Uploaded by

    vlachovaverca
    509 views4 pages
    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.

    Original Description:

    cutting

    Original Title

    Macros for Cutting

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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    509 views4 pages

    Macros For Cutting

    Uploaded by

    vlachovaverca
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    At a glance
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    The document provides instructions for calculating macros for a cutting diet based on bodyweight, activity level, and calorie deficit. It explains how to determine maintenance calories and then calculate the calories and grams for carbs, protein, and fat.

    You calculate your maintenance calories by multiplying your bodyweight in pounds by your activity level. The activity levels range from 14-17, with higher numbers indicating more activity.

    The three macros are carbs, protein, and fat. Carbs make up 40% of calories, protein makes up 40% of calories, and fat makes up 20% of calories for a cutting diet.

    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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