Cut Calorie Calculator

Calculate your daily calorie and macronutrient targets for a fat-loss cutting phase while preserving muscle.

Save
lbs
kcal
kcal

Daily Calories

2,100 kcal

Protein209 g
Fat67 g
Carbohydrates166 g

Daily Calories vs Body Weight

View formula & how it works →

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)

    • Example Calculation

    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

    Frequently Asked Questions

    Learn More

    Understanding Batting Average - A Complete Guide to Baseball's Key Stat

    Learn how batting average is calculated, what makes a good average, and how it compares to modern baseball statistics like OBP and OPS.

    Related Calculators

    Bulk Calorie Calculator

    Calculate bulking calorie targets.

    Macro Split Calculator

    Calculate custom macronutrient splits.

    Body Recomposition Calculator

    Calculate recomp targets.