How to Calculate Macros for Cutting and Bulking

Why Do Macros Matter?

It's not just calories — what you eat also affects body composition. The right macronutrient balance determines whether you lose fat or burn muscle.

Basic Guidelines

Goal	Protein	Fat	Carbohydrates
Cutting	2.2-2.6g/kg BW	0.8-1g/kg BW	Remaining calories
Bulking	1.6-2.2g/kg BW	0.8-1g/kg BW	Remaining calories
Maintain	1.6-2.2g/kg BW	0.8-1g/kg BW	Remaining calories

Example: Cutting at 2000 Calories

BW 70kg, target protein 2.2g/kg:

• Protein: 154g × 4 = 616 kcal
• Fat: 70g × 9 = 630 kcal
• Carbs: (2000 - 616 - 630) / 4 = 188g

Use the Macro Calculator feature in G-Trackt to calculate automatically.