This will be my first attempt at a cut so any advice is appreciated.[/quote]
If it’s your first real, dedicated attempt, you might want to follow the advice of a coach rather than trying to figure it out on your own.
John Meadows, Nate Miyaki, Shelby Starnes, Dr. Lonnie Lowery, Mike Roussell, and Dr. John Berardi have a ton of articles here on the site that detail different cutting plans.
[quote]I’m currently 186lbs at approx 15-20% body fat, judging from the mirror and comparisons with photos of leaner guys. I’m 5foot5 and 21.
I want to cut to 10-12%.[/quote]
If you’re using for for a current reference point, then totally forget about reaching a particular bodyfat percentage. Base your progress on photos and the mirror.
When did you cut these calories? What results have you seen?
Also, what does your training look like (weights and cardio)? That’s going to influence your calories.
[quote]My question is how to distribute these calories between macros, I know protein will be making the bulk of it to help with muscle retention but how much?
Protein x 300g = 1200
Fat x 75g = 600
Carbs x 100g = 400
Is this reasonable? [/quote]
Again, it depends a lot on how you’re training and also on your preferred nutritional approach. If you want to go low-ish carb (capping it at 100 grams like you wrote), then your fats can/should be a bit higher. Your protein intake is also pretty high. 1.5-2g/pound of bodyweight is on the higher side for most lifters, but again, if you’re on a lower carb plan, then yeah it’s going to be high.
This article talks all about that approach: