Macros for fat loss: a 90 kg man who trains
By Jesús Narváez Tamés ·
Protein, fat and carb split for a 35-year-old man, 180 cm and 90 kg, who trains three to five days and wants to cut.
2300kcal/day
180 g P · 233.1 g C · 72 g F
- Sex
- Male
- Age
- 35 years
- Height
- 180 cm
- Weight
- 90 kg
- Activity
- Moderate (3-5 days/week)
- BMR
- 1855 kcal
- Maintenance
- 2875 kcal
- Protein
- 180 g
- Carbs
- 233.1 g
- Fat
- 72 g
This example is a 35-year-old man, 180 cm and 90 kg, who trains three to five days a week and wants to lose fat without losing what he built in the gym. He eats 20% under maintenance.
At this weight protein comes out high in grams, and that is exactly what protects muscle in a deficit. Fat stays at 25% or more to keep hormones happy. Carbs are what is left: if sessions feel heavy, place them around training instead of spreading them evenly through the day.
How this was calculated
Mifflin-St Jeor × 1.55 (Moderate (3-5 days/week)). Goal “Cut (lose fat)”: -20 %. Protein at 2 g/kg and fat at 25% of calories; carbs fill the rest.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result | |
|---|---|---|
| 80 kg | 2176 kcal/day | 160 g P · 240.1 g C · 64 g F |
| 85 kg | 2238 kcal/day | 170 g P · 236.6 g C · 68 g F |
| 90 kg | 2300 kcal/day | 180 g P · 233.1 g C · 72 g F |
| 95 kg | 2362 kcal/day | 190 g P · 229.6 g C · 76 g F |
| 100 kg | 2424 kcal/day | 161.4 g P · 264.7 g C · 80 g F |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
1.6-2.2 hypertrophy; 2.0-2.4 cut
20-35% recommended
Calorie split
- Protein31 %180 g · 720 kcal
- Carbs41 %233.1 g · 932 kcal
- Fat28 %72 g · 648 kcal
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Frequently asked questions
What macros does a 90 kg man need to cut?+
At 2300 kcal, this example splits into 180 g protein, 233.1 g carbs and 72 g fat. If the scale does not move for three weeks, drop the carbs a little before touching protein.
Can I go keto instead of this split?+
At 2300 kcal, this example splits into 180 g protein, 233.1 g carbs and 72 g fat. You can, but you will not lose more fat on the same calories and performance on longer sets usually drops.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.