Calcolatore Calorie Definizione
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Calorie Giornaliere
2,100 kcal
Daily Calories vs Body Weight
Formula
## 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)
Esempio Risolto
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
Domande Frequenti
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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