How much weight can I lose during a cut?
Safe rate is 1-2 lbs/week with 500-1000 cal deficit.
Health Fitness
Cutting Calorie Calculator
Calculate cutting calorie with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
A cutting phase is deliberate calorie restriction to reduce body fat while preserving muscle. Consume fewer calories than burned, typically 15-25% below maintenance.
How it works
Calculate BMR with Mifflin-St Jeor, multiply by activity factor for TDEE, then apply deficit percentage.
Formula
Target = TDEE × (1 - deficit%). For 20% deficit: TDEE × 0.80.
Tips for using this calculator
- Start with 15-20% deficit to preserve muscle
- Prioritize protein (0.8-1g per lb body weight)
- Include resistance training 3-4 times weekly
- Track food for 2-4 weeks accurately
- Reduce calories or increase cardio if stalled after 3-4 weeks
Frequently asked questions
Will I lose muscle?
Some loss is inevitable. Minimize with resistance training, high protein, and moderate deficit.
How long should a cut last?
Typically 8-12 weeks. Longer increases fatigue and muscle loss risk.