Men's Cutting Macro Calculator
Designed for male physique athletes. Calculates cutting macros and plans 'Refeed Days' to boost leptin and prevent metabolic slowdown.
About
When men cut for extended periods, levels of the hormone leptin plummet. Leptin is the master regulator of metabolic rate and hunger. When it drops, your thyroid slows down, and fat loss stalls (the dreaded plateau). This tool is designed not just to set a caloric deficit, but to strategically implement Refeed Days.
A Refeed is a calculated temporary increase in calories, primarily from carbohydrates. Unlike a 'cheat meal' which is often high in fat, a structured refeed spikes insulin levels, signaling the body that it is not starving. This boosts leptin production, refills glycogen stores, and psychologically resets the dieter. This calculator determines your baseline cutting macros and your specific Refeed Day numbers.
Formulas
Baseline deficits are calculated using TDEE. The Refeed logic relies on the principle of temporary surplus:
However, the macro composition shifts drastically. Protein remains stable, fats are minimized to reduce storage risk during the insulin spike, and carbohydrates absorb the entire caloric increase:
Reference Data
| Body Fat % | Refeed Frequency | Refeed Carb Target |
|---|---|---|
| > 20% | Every 14-21 days | Maintenance Level |
| 15% - 20% | Every 10-14 days | 1.2x Maintenance Carbs |
| 10% - 15% | Every 7-10 days | 1.5x Maintenance Carbs |
| < 10% | Every 3-5 days | 2.0x Maintenance Carbs |
| Refeed Rules | Do | Don't |
| Fat Intake | Keep as low as possible (<40g) | Eat pizza/burgers (High Fat+Carb = Storage) |
| Carb Source | Pasta, Rice, Potatoes, Cereal | Fructose/Sugar (Refills liver, not muscle) |
| Training | Schedule on leg/back day | Refeed on rest days |