कट कैलोरी कैलकुलेटर — सूत्र

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)

    • हल किया गया उदाहरण

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

    1. Daily calories = 2600 - 500 = 2100 kcal
    2. Protein = 190 * 1.1 = 209 g (836 kcal)
    3. Fat = 190 * 0.35 = 66.5 g (599 kcal)
    4. Remaining for carbs = 2100 - 836 - 599 = 665 kcal
    5. Carbs = 665 / 4 = 166 g