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Mastering Macros For Cutting: A MusclePharm Guide

Embarking on a weight loss journey can feel overwhelming, but understanding your caloric deficit is key to achieving your goals. In this guide, we'll break down the process into four simple steps to help you calculate your caloric deficit effectively.


Step 1: Find Your Base with Basal Metabolic Rate (BMR)

The first step in calculating your caloric deficit is to determine your Basal Metabolic Rate (BMR) – the number of calories your body needs to function at rest. Use the following formulas based on your gender:

For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)


Step 2: Factor in Your Activity Level

Next, multiply your BMR by your activity level to account for calories burned through physical activity. Use the following multipliers based on your activity level:

  1. Sedentary: BMR × 1.2

  2. Lightly active: BMR × 1.375

  3. Moderately active: BMR × 1.55

  4. Very active: BMR × 1.725

  5. Extremely active: BMR × 1.9


Step 3: Create the Deficit

To lose weight, you'll need to create a caloric deficit by consuming fewer calories than your total calculated calories. A common starting point is aiming for a 500-calorie deficit per day, which can lead to gradual and sustainable weight loss over time.


Step 4: Listen to Your Body

Remember, achieving a caloric deficit is about finding balance and listening to your body's needs. While it's important to create a deficit for weight loss, it's equally important to prioritize nourishing your body with nutrient-dense foods and staying mindful of hunger and fullness cues.


Calculating your caloric deficit is a crucial step in achieving your weight loss goals. By following these four simple steps, you can tailor your calorie intake to support your body's needs and progress towards a healthier, happier you.