Calories and macros for people who lift.
Answer five short screens and get a calorie target, macros and a per-meal split built from your body, training and pace.
Start from your maintenance calories (TDEE) and eat about 300–600 kcal less per day, aiming to lose 0.5–1% of your bodyweight per week. Never go below roughly 1500 kcal for men or 1200 kcal for women without medical guidance. CutBulk calculates this for you and adjusts it from your real weigh-ins.
Most lifters do well with 1.6–2.2 g of protein per kg of bodyweight per day. Aim for the higher end while cutting to protect muscle. If you carry a lot of body fat, base it on your lean or goal weight instead.
A lean bulk is a small calorie surplus – usually 150–300 kcal above maintenance – so you gain about 0.25–0.5% of your bodyweight per week. That is slow enough that most of the gain is muscle rather than fat.
Estimates only, not medical advice. Consult a doctor if you have a medical condition.