कट कैलोरी कैलकुलेटर
कटिंग के लिए दैनिक कैलोरी की गणना करें।
lbs
kcal
kcal
दैनिक कैलोरी
2,100 kcal
प्रोटीन209 g
वसा67 g
कार्बोहाइड्रेट166 g
Daily Calories vs Body Weight
सूत्र
How Cutting Calories Are Calculated
Formula
Cut Calories = TDEE - Deficit
Macronutrient Split for Cutting
Deficit Guidelines
हल किया गया उदाहरण
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
अक्सर पूछे जाने वाले प्रश्न
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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