Calculadora de Calorias para Cutting

Calcule o déficit calórico ideal para perder gordura preservando massa muscular.

lbs
kcal
kcal

Calorias Diárias

2,100 kcal

Proteína209 g
Gordura67 g
Carboidratos166 g

Daily Calories vs Body Weight

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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)

    • Exemplo Resolvido

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

    1. 01Daily calories = 2600 - 500 = 2100 kcal
    2. 02Protein = 190 * 1.1 = 209 g (836 kcal)
    3. 03Fat = 190 * 0.35 = 66.5 g (599 kcal)
    4. 04Remaining for carbs = 2100 - 836 - 599 = 665 kcal
    5. 05Carbs = 665 / 4 = 166 g

    Perguntas Frequentes

    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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