Cutting Guide
This calculator helps plan a smart cutting phase by estimating BMR and TDEE, then applying a weekly loss target to compute a daily calorie deficit and macros. The goal is to lose fat while preserving performance and lean mass.
How it works
- TDEE − deficit: Weekly loss × 7,700 kcal/kg ÷ 7 yields daily deficit; subtract from TDEE.
- Protein: Selected grams per lb supports muscle retention in a deficit.
- Fat: Set as a % of calories to cover essential needs and satiety.
- Carbs: Remaining calories support training output and recovery.
Safe loss rates
- 0.25–0.5 kg/week: Sustainable for many and performance-friendly.
- 0.5–0.75 kg/week: Moderate; monitor energy and recovery closely.
- Up to 1.0 kg/week: Short-term only; risk of fatigue and muscle loss increases.
Good practices
- Retest every 2–3 weeks and adjust calories by 100–150 kcal/day if progress stalls.
- Lift weights 2–4×/week and keep daily steps high to protect lean mass.
- Prioritize protein (often ~1.0 g/lb), vegetables, and adequate sleep.
- Avoid long-term calories below BMR; consider diet breaks if needed.
FAQs
- Why did macros change? When target calories change, carb grams often shift to fill remaining calories.
- Plateau? Confirm tracking, increase NEAT (steps), or modestly lower calories for 1–2 weeks.
- How much cardio? Use minimally effective doses to support the deficit without impairing lifting.
All outputs are estimates. Seek professional advice for medical or specialized needs.