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Cutting Calculator

Get your personalised cutting calories, deficit size, protein target, and full macro breakdown for your fat loss phase. Enter your body stats and goals — supports kg/lbs.

Cutting Phase Calculator

TDEE · Deficit · Protein · Full macro split

Units
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Daily Cutting Calories

The cutting calculator uses the Mifflin-St Jeor equation to determine your TDEE, then applies your chosen deficit to set a daily calorie target. It then calculates how many grams of protein, carbs, and fat you should eat daily to preserve maximum muscle mass while losing fat.

Cutting Phase Macro Guidelines

DeficitDaily CaloriesFat Loss RateMuscle Risk
Mild (−300)TDEE − 300~0.25–0.3 kg/weekVery low
Moderate (−500)TDEE − 500~0.5 kg/weekLow
Aggressive (−750)TDEE − 750~0.7 kg/weekModerate
Extreme (−1,000)TDEE − 1,000~1 kg/weekHigh — requires max protein

How to Preserve Muscle While Cutting

Muscle loss during a cut is the primary concern of any athlete. The most effective strategies to preserve lean mass during a deficit are: (1) High protein intake — at least 2.2 g/kg body weight. Protein provides the amino acids needed for muscle protein synthesis even in a deficit. (2) Resistance training — continue lifting heavy throughout the cut. Training signal is the primary stimulus for muscle retention. Dropping to maintenance-level weights dramatically increases muscle catabolism. (3) Moderate deficit — deficits >1,000 kcal/day significantly increase muscle loss even with high protein. Slower is better for muscle retention.

Frequently Asked Questions

A moderate deficit of 400–600 kcal/day is the research-backed sweet spot for most intermediate trainees. This produces 0.5 kg/week fat loss while minimising muscle catabolism. Beginners can often sustain larger deficits without significant muscle loss, while advanced lifters at low body fat should use smaller deficits (300–400 kcal/day) to protect hard-earned muscle mass.
2.2–2.7 g per kg of body weight is well-supported by research for muscle retention during a deficit. For a 80 kg person, that's 176–216 g of protein per day. Use lean protein sources: chicken breast, turkey, white fish, egg whites, Greek yogurt, low-fat cottage cheese, and protein powder if needed. Distribute across 4–5 meals for maximum muscle protein synthesis stimulus.
Yes — carbohydrates are the primary fuel for weight training. Cutting carbs too aggressively impairs training performance, which accelerates muscle loss. Aim to keep carbs above 100–150 g/day minimum. Time carbohydrates around your training (pre- and post-workout) to maximise training performance and muscle glycogen restoration. Reduce carbs gradually rather than cutting them drastically.
8–16 weeks is the typical effective cut duration. Beyond 16 weeks, hormonal disruption (testosterone reduction, ghrelin elevation, leptin drop) and mental fatigue significantly increase the risk of binging, muscle loss, and rebound fat gain. If you have more than 8–10 kg to lose, plan multiple cuts separated by 4–6 week maintenance/mini-bulk phases to reset hormones and metabolism.
Maintenance eating means consuming exactly your TDEE — body weight remains stable. Cutting means eating below TDEE (creating a deficit) to force fat mobilisation for fuel. The key differences in practice: (1) Smaller food portions; (2) Lower carbohydrate intake; (3) Same or higher protein intake; (4) Reduced calorie-dense foods (oils, nuts, processed foods). Cutting should feel moderately uncomfortable — if it's not challenging, your deficit likely isn't real.

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