Cutting Calculator
Calculate optimal deficit for fat loss while preserving muscle
Cutting Calculator
Calculate your optimal calorie deficit to lose fat while preserving hard-earned muscle mass.
Your Cutting Calorie Targets
Maintenance
-
calories/day
Cutting Target
-
calories/day
Weekly Deficit
-
calorie deficit
Minimum Calories Applied
Your calculated deficit would result in calories below the recommended minimum. We've adjusted to ensure safe, sustainable fat loss.
Daily Deficit:
-
Expected fat loss: - lbs/week
Optimal Macros for Muscle Preservation
Protein
Carbs
Fat
-
Protein (g)
- cal
-
Carbs (g)
- cal
-
Fat (g)
- cal
High protein is critical: During a cut, protein needs increase to 1.0-1.2g per lb of body weight to preserve muscle mass.
Body Composition Projection
Current Stats
Weight:
-
Body Fat:
-
Fat Mass:
-
Lean Mass:
-
Goal Stats
Weight:
-
Body Fat:
-
Fat Mass:
-
Lean Mass:
-
Fat to Lose:
-
Estimated Time:
-
Refeed Day Strategy
Regular Cutting Days
5-6 days per week
Calories:
-
Protein:
-g
Carbs:
-g
Fat:
-g
Refeed Days
1-2 days per week
Calories:
-
Protein:
-g
Carbs:
-g
Fat:
-g
Refeed Timing: Schedule refeeds on your hardest training days (e.g., leg day) to fuel performance and support recovery.
Progress Milestones
Cutting Supplement Stack
Cutting Tips
- • Keep protein high to preserve muscle - this is non-negotiable
- • Prioritize sleep (7-9 hrs) - poor sleep increases muscle loss risk
- • Continue heavy resistance training - don't switch to "light weights high reps"
- • Add cardio gradually if needed, don't start with excessive amounts
When to Adjust Your Plan
Keep Going If...
- • Losing 0.5-1% body weight per week
- • Strength is maintained or only slightly decreased
- • Energy levels are manageable
- • Sleep quality is good
Adjust If...
- • No weight loss for 2+ weeks (reduce cals by 100-200)
- • Losing > 1.5% body weight/week (increase cals)
- • Significant strength loss (add a refeed)
- • Constant fatigue or poor recovery
Disclaimer
This calculator provides estimates based on general formulas. Individual results vary based on genetics, metabolic adaptation, adherence, and activity. Weigh yourself daily under consistent conditions and use weekly averages to track progress. If you have health conditions or are on medications, consult a healthcare provider before starting a calorie-restricted diet.
Cutting Calculator
Lose fat while maintaining muscle mass.