Calculator Inputs
Formula Used
Total Cut Needed = Current Weight − Target Weight.
Total Cut % = (Total Cut Needed ÷ Current Weight) × 100.
Planned Daily Deficit = Maintenance Calories − Planned Intake Calories.
Predicted Gradual Loss = (Planned Daily Deficit × Days) ÷ 7700.
Conservative Gradual Ceiling = Current Weight × Weekly Rate × (Days ÷ 7).
Remaining Short-Term Gap = Total Cut Needed − Planned Gradual Loss.
Lean Mass Estimate = Current Weight × (1 − Body Fat %).
Estimated Minimum Competition Weight = Lean Mass ÷ (1 − Floor Body Fat %).
How to Use This Calculator
- Choose kilograms or pounds, then enter your current and target weigh-in weights.
- Add body-fat percentage to estimate lean mass and a realistic lower body-weight floor.
- Enter days until weigh-in so the calculator can assess weekly pace and total timeline pressure.
- Provide estimated maintenance and planned intake calories to model gradual loss potential.
- Set the weigh-in gap to reflect how much time exists before actual performance.
- Review the summary cards, coaching notes, and chart before locking a plan.
- Use the CSV or PDF buttons to export results for coaches, dietitians, or athlete logs.
Example Data Table
| Athlete | Current Weight | Target Weight | Body Fat | Days | Maintenance | Intake | Weigh-In Gap |
|---|---|---|---|---|---|---|---|
| Grappler A | 82 kg | 77 kg | 14% | 28 | 3000 kcal | 2400 kcal | 24 hours |
| Boxer B | 74 kg | 71 kg | 11% | 21 | 2800 kcal | 2250 kcal | 12 hours |
| Judoka C | 68 kg | 66 kg | 18% | 18 | 2400 kcal | 2000 kcal | 6 hours |
Frequently Asked Questions
1) What does this calculator estimate?
It estimates total cut size, weekly pace, calorie-deficit driven loss, a short-term remaining gap, lean mass, and a conservative risk status.
2) Why is body-fat percentage included?
Body-fat helps estimate lean mass. That makes the lower body-weight floor more realistic and highlights when a target may be too aggressive.
3) Why does the result show a risk level?
The status reflects timeline pressure, planned calorie deficit, short-term gap size, and whether the target sits near a very lean range.
4) Does the calculator replace a sports dietitian or physician?
No. It is a planning tool. Athletes with demanding schedules, medical concerns, or repeated cuts should use qualified in-person guidance.
5) Why can two athletes get different weekly pace ceilings?
The model uses body-fat level and sex to choose a more conservative gradual pace. Leaner athletes receive a tighter ceiling.
6) What does the short-term gap mean?
It is the amount still missing after the planned gradual phase. A bigger gap means more uncertainty and more pressure near weigh-in.
7) Why compare maintenance calories with planned intake?
That difference estimates the daily deficit. The deficit drives projected gradual loss and helps judge whether the plan is realistic.
8) Can I export my result?
Yes. After calculating, use the CSV button for spreadsheets or the PDF button for coaches, check-ins, and athlete records.