Cutting Calories Calculator

Calculator Inputs

Use current body data, activity, and deficit style to build a cutting plan that matches training demand and recovery capacity.

Unit System

Sex

Age

Weight (kg or lb)

Height (cm or in)

Body Fat % (optional)

Activity Multiplier

Goal Method

Preset Deficit

Custom Deficit (kcal)

Deficit Percent (%)

Custom TDEE (optional)

Protein Multiplier (g/kg)

Fat Share of Calories (%)

Diet Break Reminder (weeks)

Example Data Table

Profile	Weight	Height	Activity	TDEE	Deficit	Target Calories
Office worker, 3 lifts weekly	78 kg	175 cm	1.55	2520	500	2020
Runner with active job	64 kg	168 cm	1.725	2385	350	2035
Beginner cut, low activity	92 kg	181 cm	1.375	2640	600	2040

Formula Used

BMR: The calculator uses the Mifflin-St Jeor equation. For men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.

TDEE: Total daily energy expenditure equals BMR × activity multiplier, unless a custom TDEE is provided from tracking data.

Cutting calories: Target calories = TDEE − daily deficit. The tool also applies a practical calorie floor to avoid unrealistic outputs.

Expected weekly loss: Weekly calorie deficit ÷ 7,700 gives estimated kilograms lost weekly. For pounds, the tool uses weekly deficit ÷ 3,500.

Macros: Protein is based on grams per kilogram of body weight. Fat is assigned from the chosen calorie share. Carbohydrates fill the remaining calories.

How to Use This Calculator

Choose metric or imperial units, then enter age, weight, and height.
Select sex and your realistic activity multiplier.
Add body fat if you know it for extra context.
Choose a preset deficit, custom deficit, or percent-based cut.
Optionally enter a custom TDEE from real food and scale tracking.
Adjust protein and fat settings for training, hunger, and recovery needs.
Submit the form to see calorie targets above the calculator.
Export your result as CSV or PDF for planning and check-ins.

Frequently Asked Questions

1. How large should a calorie cut be?

Most people do well with a 250 to 750 calorie daily deficit. Larger cuts can work short term, but often raise hunger, fatigue, and muscle-loss risk.

2. Is the predicted weekly loss exact?

No. Water shifts, digestion, hormones, sleep, and logging accuracy can change the weekly scale trend. Use the estimate as a planning guide, not a guarantee.

3. Should I use custom TDEE or estimated TDEE?

Use custom TDEE when you have two or more weeks of reliable intake and body-weight data. Otherwise, start with the estimate and adjust from results.

4. Why is protein set high during a cut?

Higher protein supports fullness, recovery, and lean-mass retention while calories are reduced. Lifters and very lean dieters often benefit from the upper end.

5. What if my target calories feel too low?

Reduce the deficit, increase diet breaks, or spend time at maintenance first. Sustainable adherence usually beats aggressive cutting that quickly breaks down.

6. Can I cut calories and gain muscle too?

Beginners, higher-body-fat individuals, and people returning after a break sometimes can. Most trained lifters focus on maintaining strength and muscle during cuts.

7. How often should I update my calorie target?

Review every two to three weeks using average scale weight, gym performance, hunger, and recovery. Adjust only when real trend data supports it.