Fat Loss Math
Cutting Calculator
Run a smart cut: lose fat fast enough to see results, slow enough to keep your muscle. Calories + macros, dialed in.
Cut calories
1,767kcal/day
Protein (g)
176
Carbs (g)
155
Fat (g)
49
Maintenance: 2,267 kcal
Expected loss: ~1 lb/week recommended for most
The Cutting deficit formula
Cutting calories = TDEE − deficit
Conservative −300, Standard −500, Aggressive −750. We floor the result at 1,200 kcal going lower wrecks hormones and adherence.
Protein on a cut: 1.0–1.2 g/lb (2.2–2.6 g/kg). Higher than maintenance because protein protects muscle when calories are low. Fat: 25% of cals. Carbs: the remainder.