Cutting Calculator
Calculate calories needed for fat loss.
Daily targets
About this tool
The cutting calculator turns your TDEE into a fat-loss calorie target and estimates how fast you'll lose weight at that deficit. Enter your maintenance calories and your target weekly loss rate, and it returns your daily calorie goal plus protein guidance to preserve muscle. It is built for anyone planning a structured cut.
How to use it
- 1 Enter your TDEE (or let the tool estimate it from your stats).
- 2 Set your target weekly weight-loss rate (0.5 to 1% of bodyweight is standard).
- 3 Read your daily calorie target and suggested protein intake.
- 4 Adjust if you're losing too fast (muscle loss) or too slow.
Frequently asked questions
What is a safe calorie deficit for fat loss?
A deficit of 300 to 500 calories per day produces roughly 0.5 to 1 pound of fat loss per week, which is sustainable and preserves muscle. Larger deficits can work short-term but raise muscle-loss and rebound risk.
How do I avoid losing muscle on a cut?
Keep the deficit moderate, protein high, and resistance training consistent. Crash diets and big deficits with low protein are the fastest way to lose muscle along with fat.
Educational use only — not medical advice. Results are estimates based on published formulas and models.