Cutting Calculator

Calculate the calories and macros for a fat-loss cut that protects muscle. Example: a 30-year-old man, 70 in and 170 lb, moderately active, cutting at -15% eats about 2,289 calories a day.

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Units

Sex

Age (years)

Height (inches or cm)

Weight (pounds or kg)

Activity level

Surplus or deficit

How to use the Cutting Calculator

Enter the values in the fields.
Press Calculate to see the result with the steps shown.

Formula and method

Target calories = TDEE x (1 – deficit %). Protein 2.2 g/kg, fat 0.8 g/kg, carbohydrate = remaining calories / 4.

Cutting deficit options

Style	Deficit	Typical loss per week
Slow cut	-10%	0.3 to 0.5% of body weight
Standard cut	-15%	0.5 to 0.75%
Fast cut	-20%	0.75 to 1%
Aggressive cut	-25%	1%+ (muscle risk)

Keeping muscle while cutting

Keep lifting heavy, eat 2.0 to 2.4 g of protein per kg and avoid deficits beyond what you can sustain. Slower cuts retain more muscle.

Diet breaks

Many lifters plan a week at maintenance every 8 to 12 weeks to ease fatigue and hunger.

Cautions

Cutting is not for people with a history of disordered eating. This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.

Frequently asked questions

How many calories should I eat to cut?

Maintenance minus 10 to 25%.

How much protein when cutting?

About 2.0 to 2.4 g per kg.

How fast should I lose weight?

About 0.5 to 1% of body weight a week.

Will I lose muscle?

Not much with training and protein.

How long should a cut last?

Typically 8 to 16 weeks.

What if I stall?

Check your tracking before cutting more calories.

Sources

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Effortless Math Team

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