Cutting Calculator

Moderate vs. aggressive cutting

A moderate cut (roughly -15% from TDEE) is generally easier to sustain and better preserves training performance and muscle mass; an aggressive cut (-25%) produces faster fat loss but carries a higher risk of muscle loss and burnout.

Protein is set higher here than in a bulk (1.0 g per pound) since adequate protein is one of the most effective tools for preserving lean mass while in a deficit.

Where these numbers come from

The formulas and default values in this calculator are based on:

• General sports nutrition guidance on cutting deficit sizes and elevated protein targets to preserve lean mass during fat loss

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.