nutrition
Cutting macros calculator
What is a cutting phase?
A cut is a period of deliberate calorie restriction designed to reduce body fat while preserving as much muscle as possible. The key variables are deficit size (how aggressive the cut is) and protein intake (how much muscle you protect).
How to use this calculator
- Enter your TDEE (use the TDEE Calculator if needed).
- Enter your current weight.
- Set your daily calorie deficit — 300–500 kcal is the recommended range for most people.
- Click Calculate Cutting Macros to see your targets.
The formula
Calories = TDEE − deficit
Protein = max(weight × 2.4 g/kg, 1 g/kg) ← minimum to preserve muscle
Fat = 25% of calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Weekly fat loss ≈ deficit × 7 ÷ 7,700 kcal/kg
A deficit above 1,000 kcal/day risks significant muscle loss and is flagged with a warning.
How to interpret your result
Protein is the priority — hit it every day. Fat and carbs can flex. If you're not losing weight after 2–3 weeks, reduce calories by 100–150 kcal. If you're losing more than 0.7% of bodyweight per week, increase calories to protect muscle.
Related tools
- TDEE Calculator — find your calorie baseline
- Macro Calculator — maintenance macros
Read more
What is a cutting phase?
A cut is a period of deliberate calorie restriction designed to reduce body fat while preserving as much muscle as possible. The key variables are deficit size (how aggressive the cut is) and protein intake (how much muscle you protect).
How to use this calculator
- Enter your TDEE (use the TDEE Calculator if needed).
- Enter your current weight.
- Set your daily calorie deficit — 300–500 kcal is the recommended range for most people.
- Click Calculate Cutting Macros to see your targets.
The formula
Calories = TDEE − deficit
Protein = max(weight × 2.4 g/kg, 1 g/kg) ← minimum to preserve muscle
Fat = 25% of calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Weekly fat loss ≈ deficit × 7 ÷ 7,700 kcal/kg
A deficit above 1,000 kcal/day risks significant muscle loss and is flagged with a warning.
How to interpret your result
Protein is the priority — hit it every day. Fat and carbs can flex. If you're not losing weight after 2–3 weeks, reduce calories by 100–150 kcal. If you're losing more than 0.7% of bodyweight per week, increase calories to protect muscle.
Related tools
- TDEE Calculator — find your calorie baseline
- Macro Calculator — maintenance macros
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