Cutting Calorie Calculator
Cutting Calorie Plan
Calculate calories and macros for a muscle-preserving fat loss phase
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Refeed Day Calculator
Calculate refeed/diet break calories to maintain metabolism during cuts
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Formula
TDEE = BMR x Activity | Cutting = TDEE - deficit | Protein = 2.2g/kg | Fat = 0.8g/kg | Carbs = remaining
Frequently Asked Questions
What is cutting?
Cutting is a deliberate caloric deficit phase to reduce body fat while maintaining muscle mass. It typically involves a 300-750 calorie deficit, high protein intake, and continued resistance training. Most cuts last 8-16 weeks.
How fast should I lose weight when cutting?
Aim for 0.5-1% of bodyweight per week. Faster rates risk muscle loss. Leaner individuals should cut more slowly (0.5%/week). Those with more fat can cut faster (1%/week) initially.
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