How to Calculate Cutting Macros Free Without MyFitnessPal

The 4-Step Mathematical Method to Calculate Cutting Macros

You don't need to pay $79.99/year for MyFitnessPal Premium just to find out how many grams of protein, carbs, and fat you should eat. Follow this 4-step clinical protocol:

Step 1: Determine Your Daily Caloric Deficit

Calculate your Total Daily Energy Expenditure (TDEE) and subtract 500 kcal for a sustainable 0.45 kg (1 lb) per week fat loss rate:

Cutting Calories = TDEE − 500 kcal

Step 2: Calculate Your Protein Floor (4 kcal/g)

Set protein between 2.0g and 2.4g per kg of body weight (0.9g to 1.1g per lb). Multiply protein grams by 4 to find the calories allocated to protein:

Protein Calories = Body Weight in kg × 2.2 × 4

Step 3: Calculate Your Dietary Fat Floor (9 kcal/g)

Allocate 20% to 25% of your cutting calories to healthy fats to sustain steroid hormone synthesis and gallbladder health:

Fat Calories = Cutting Calories × 0.25
Fat Grams = Fat Calories ÷ 9

Step 4: Allocate Remaining Calories to Carbohydrates (4 kcal/g)

Subtract protein calories and fat calories from your total cutting calories to find your remaining carbohydrate allowance:

Carb Calories = Cutting Calories − (Protein Calories + Fat Calories)
Carb Grams = Carb Calories ÷ 4

Example: Cutting Macros for an 80 kg Trainee at 2,000 kcal

Macronutrient	Percentage Split	Daily Calories	Target Grams per Day	Rationale
Protein (4 kcal/g)	35%	700 kcal	175 grams (2.19 g/kg)	Prevents muscle catabolism during deficit.
Carbohydrates (4 kcal/g)	40%	800 kcal	200 grams	Fuels high-intensity lifting sessions.
Dietary Fat (9 kcal/g)	25%	500 kcal	56 grams	Maintains hormone production.

Frequently Asked Questions

Why does MyFitnessPal charge for setting custom macro grams?

MyFitnessPal uses custom gram macro goals as one of its primary upsell features to convert free users to its $79.99/year subscription tier.

Can I change my macro split on Calorie.day without paying?

Yes, Calorie.day is 100% free with interactive -/+ buttons that allow you to adjust every macronutrient gram by gram in real time.

What happens if I eat too little fat on a cut?

Dropping dietary fat below 15% to 20% of total calories can cause drops in testosterone production, dry skin, fat-soluble vitamin malabsorption, and gallstone formation.

Should I weigh my food raw or cooked?

Always weigh meat and grains raw. Water loss during cooking varies significantly depending on cooking time and temperature, making cooked weights unreliable.

Do vegetables count toward daily carbohydrate totals?

Fibrous non-starchy vegetables (spinach, broccoli, cucumbers) are low in glycemic calories and high in fiber. Starchy vegetables (potatoes, corn) must be tracked accurately.