Cut Calorie Calculator Formula

Understand the math behind the cut calorie calculator. Each variable explained with a worked example.

Use the Cut Calorie Calculator

Formulas Used

Daily Calories

daily_total = round(cut_cal)

Protein

protein_display = round(protein_g)

Fat

fat_display = round(fat_g)

Carbohydrates

carb_display = round(carb_g)

Variables

VariableDescriptionDefault
body_weightBody Weight(lbs)190
tdeeMaintenance Calories(kcal)2600
deficitDaily Deficit(kcal)500
cut_calDerived value= tdee - deficitcalculated
protein_gDerived value= body_weight * 1.1calculated
fat_gDerived value= body_weight * 0.35calculated
carb_gDerived value= (cut_cal - protein_g * 4 - fat_g * 9) / 4calculated

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)

    • Worked Example

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

    body_weight = 190tdee = 2600deficit = 500
    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

    Ready to run the numbers?

    Open Cut Calorie Calculator