Calculate your cutting calories based on TDEE. Get deficit targets and high-protein macro splits to preserve muscle while losing fat.
Cutting means eating in a calorie deficit to lose body fat while preserving muscle. The key is a moderate deficit (15–25% below TDEE) combined with high protein intake and continued resistance training. Going too aggressive risks losing hard-earned muscle along with the fat.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for cutting depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Keep protein high (2.0–2.4g/kg), maintain your lifting volume, keep the deficit moderate (15–25%), and get adequate sleep. Losing weight slowly (0.5–1% of bodyweight per week) preserves more muscle than crash dieting.