Free calculator

Cutting Calculator

This Cutting Calculator helps you lose body fat while preserving as much muscle as possible. It calculates your optimal calorie deficit and macro split, with higher protein targets to protect lean mass during a cut. Choose between a moderate cut (15-20% deficit) for sustainable fat loss or an aggressive cut (20-25% deficit) for faster results.

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Enter your details

Gender

Age

years

Weight

Height

Activity Level

Cut Intensity

Your Cutting Plan

Example

Example figures, not your own. Worked for an active 28 year old man of 85 kg and 178 cm on a moderate cut. Enter your own details and press Calculate.

Cut Calories

2,601kcal/day

10883 kJ

Daily Deficit

-551kcal

-18% below TDEE

Weekly Fat Loss

~0.5kg/week

Estimated fat loss

TDEE

3,152kcal

Maintenance level

Protein

187g

29% (748 kcal)

Carbs

331g

51% (1322 kcal)

Fat

59g

20% (531 kcal)

Protein

187g

29% of calories748 kcal

Carbohydrates

331g

51% of calories1322 kcal

Fat

59g

20% of calories531 kcal

Sample 4-Meal Breakdown

Meal	Calories	Protein	Carbs	Fat
Breakfast	650	47g	83g	15g
Lunch	780	56g	99g	18g
Pre/Post Workout	650	47g	83g	15g
Dinner	520	37g	66g	12g
Daily Total	2601	187g	331g	59g

Maintenance (TDEE)

3152 kcal

Basal (BMR)

1828 kcal

How It Works

The calculator estimates your TDEE, then subtracts 15-25% to create a calorie deficit. Protein is set higher than maintenance at 2.2-2.6 g/kg - research shows elevated protein intake during a deficit significantly reduces muscle loss. Fat is set at 0.6-0.8 g/kg to maintain hormonal function, and carbohydrates fill the remaining calories to support training energy.

How to use it

1Enter your gender, age, weight, and height
2Select your activity level
3Choose a cut intensity (Moderate or Aggressive)
4Click "Calculate" to see your daily calorie deficit and macro targets
5Review your projected weekly fat loss rate

Quick Reference

Parameter	Moderate Cut	Aggressive Cut	Notes
Calorie Deficit	-15-20%	-20-25%	Below TDEE
Protein	2.2 g/kg	2.4 g/kg	Higher to preserve muscle
Fat	0.6-0.8 g/kg	0.6-0.8 g/kg	Minimum for hormonal health
Carbohydrates	Remainder	Remainder	Reduced but not eliminated
Weekly Fat Loss	0.5-0.75 kg	0.75-1.0 kg	Target rate
Muscle Loss Risk	Low	Moderate	Higher deficit = more risk
Duration	8-16 weeks	6-12 weeks	Include diet breaks
Recommended For	Most lifters	Experienced / leaner athletes	Start moderate
Training Volume	Maintain or slight reduction	Reduce volume, keep intensity	Never reduce weight on bar
Cardio	2-3 sessions/week	3-5 sessions/week	Low-moderate intensity preferred

A moderate cut is recommended for most people. Aggressive cuts are best suited for experienced lifters who are already relatively lean.

How This Is Calculated

BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) +/- gender offset TDEE = BMR x activity multiplier Cut Calories = TDEE x (1 - deficit %) Protein (g) = body weight (kg) x protein factor (2.2-2.4 g/kg) Fat (g) = body weight (kg) x 0.7 Carbs (g) = (Cut Calories - Protein kcal - Fat kcal) / 4 Weekly Fat Loss (kg) = (Daily Deficit kcal x 7) / 7,700

-15-20%: = Moderate cut deficit below TDEE
-20-25%: = Aggressive cut deficit below TDEE
2.2-2.4 g/kg: = Elevated protein to preserve lean mass during deficit
0.7 g/kg: = Fat target (mid-range of 0.6-0.8) for hormonal function
7,700 kcal/kg: = Approximate energy stored in 1 kg of body fat

Uses the Mifflin-St Jeor equation for BMR. Research from Eric Helms et al. (2014) supports protein intakes of 2.3-3.1 g/kg of lean body mass during caloric restriction. This calculator uses total body weight for simplicity.

Frequently Asked Questions

How big should my calorie deficit be for cutting?

A moderate cut uses a 15-20% deficit (about 2,000-3,000 kJ below TDEE), resulting in 0.5-0.75 kg of fat loss per week. An aggressive cut uses 20-25%, losing up to 1 kg per week. Larger deficits increase the risk of muscle loss, metabolic adaptation, and poor adherence.

Why is protein higher during a cut?

Higher protein (2.2-2.6 g/kg) during a calorie deficit helps preserve muscle tissue. When in a deficit, your body is more likely to break down muscle for energy. Elevated protein intake signals your body to maintain muscle while primarily burning fat stores.

How long should a cutting phase last?

Most cutting phases last 8-16 weeks. Longer cuts increase the risk of metabolic adaptation and muscle loss. If you need to lose a significant amount of fat, consider cycling between 8-12 week cut phases with 2-4 week maintenance phases (diet breaks).

Should I change my training while cutting?

Keep lifting heavy to signal your body to maintain muscle. Reduce training volume slightly (fewer sets) if recovery suffers, but maintain intensity (weight on the bar). Adding moderate cardio can increase your deficit without further reducing food intake.

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