Cut Kalorien Rechner — 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)
### 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.
- Daily calories = 2600 - 500 = 2100 kcal
- Protein = 190 * 1.1 = 209 g (836 kcal)
- Fat = 190 * 0.35 = 66.5 g (599 kcal)
- Remaining for carbs = 2100 - 836 - 599 = 665 kcal
- Carbs = 665 / 4 = 166 g