Cut Kalorien Rechner

Berechnen Sie daily calorie und macro targets for cutting. Preserve muscle while losing fat mit optimal protein, fat, and carb intake.

Körpergewicht

lbs

Erhaltungskalorien

kcal

Daily Deficit

kcal

Tägliche Kalorien

2,100 kcal

Protein209 g

Fett67 g

Kohlenhydrate166 g

Daily Calories vs Body Weight

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Formel

How Cutting Calories Are Calculated

Formula

Cut Calories = TDEE - Deficit

Macronutrient Split for Cutting

Protein: 1.0-1.2 g per lb body weight (higher to preserve muscle)

Fat: 0.3-0.4 g per lb body weight (hormonal health)

Carbs: Remaining calories divided by 4

Deficit Guidelines

Conservative: 300-500 kcal/day (0.5-1 lb/week loss, better muscle retention)

Aggressive: 500-1000 kcal/day (1-2 lbs/week, risk of muscle loss)

Lösungsbeispiel

A 190 lb lifter with 2600 TDEE on a 500 kcal deficit.

01Daily calories = 2600 - 500 = 2100 kcal
02Protein = 190 * 1.1 = 209 g (836 kcal)
03Fat = 190 * 0.35 = 66.5 g (599 kcal)
04Remaining for carbs = 2100 - 836 - 599 = 665 kcal
05Carbs = 665 / 4 = 166 g

Häufig Gestellte Fragen

How fast should I cut?

Losing 0.5-1% of body weight per week preserves the most muscle. For a 190 lb person, that is about 1-2 lbs per week.

Why is protein higher during a cut?

Higher protein intake during a calorie deficit helps preserve lean muscle mass and keeps you feeling full. Research supports 1.0-1.2 g per pound of body weight.

When should I end my cut?

End when you reach your target body fat, or when performance drops significantly, or after 12-16 weeks. Take a maintenance break before cutting again.

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