âïļ Cutting Calorie Calculator
Calories & macros for losing fat, keeping muscle
How it works
Calculate your optimal calorie intake for a cut â lose fat while preserving muscle. Get a personalized deficit (300-750 kcal below TDEE) with high-protein macros to minimize muscle loss. See your estimated timeline to reach your goal body fat percentage.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- What calorie deficit should I use when cutting?
- A deficit of 500 calories per day (about 1 pound of fat loss per week) is a sustainable starting point for most people. More aggressive deficits of 750-1000 calories can work for those with higher body fat percentages but increase the risk of muscle loss, fatigue, and hormonal disruption. Never go below your BMR in total daily intake, and prioritize high protein intake to preserve lean mass.
- How much protein do I need during a cut?
- Protein needs increase during a calorie deficit to help preserve muscle mass. Research consistently supports 2.2-2.6 g/kg during a cut, which is higher than the typical bulking recommendation. Spreading protein intake across 4-5 meals throughout the day and including a source with every meal helps maximize muscle protein synthesis during a deficit.
- How do I know if I am losing muscle instead of fat?
- Warning signs of excessive muscle loss include rapid weight loss (more than 1-1.5% of body weight per week), significant strength decreases in the gym, persistent fatigue, and increased hunger or irritability. Tracking your lifts and body measurements alongside scale weight helps distinguish fat loss from muscle loss. If strength is holding steady or declining only slightly, your cut is likely on track.