Cutting Calculator
Cutting is really just a calorie deficit with two extra constraints: a higher protein target to protect the muscle you have, and a pace slow enough that most of what you lose is actually fat. Enter your details below for a cutting target built around both.
Your details
Activity level
Pace
Cutting calorie target
2365-2520 kcal
Protein target
205 g/day
Maintenance (TDEE): 3152 kcal. Keep resistance training in your week, calories alone don't protect muscle, the training stimulus does.
What Makes "Cutting" Different From a Regular Diet?
The goal of a cut, in the bodybuilding sense, is to lose fat while keeping as much muscle as possible, which is a harder problem than just losing weight. That means a controlled deficit paired with a higher protein target and training that keeps signaling your body to hold onto muscle, rather than a deficit alone.
How Big Should the Deficit Be?
Research on natural bodybuilding contest preparation recommends a pace of roughly 0.5-1% of body weight lost per week to maximize muscle retention. Faster than that, and a growing share of what you lose tends to be muscle rather than fat; slower than necessary just extends the cut without added benefit.
Why Protein Needs Go Up on a Cut
The same research puts protein at 2.3-3.1 g/kg of lean body mass during contest prep, which for most people translates to roughly 1.8-2.4 g/kg of total body weight, well above a typical maintenance protein intake. Higher protein in a deficit spares muscle tissue and also tends to help with fullness, which matters when calories are already tight.
Common Cutting Mistakes
A few patterns show up repeatedly in people who lose more muscle than they need to during a cut:
- Cutting too aggressively (over 1% of body weight per week) for too long
- Dropping protein to save calories instead of cutting carbs or fat first
- Stopping resistance training, or reducing it too much, during the deficit
- Treating the cut as a sprint and ending it the moment the scale stalls for a week
Frequently Asked Questions
How many calories should I eat to cut?
A deficit that produces roughly 0.5-1% of your body weight lost per week is the research-backed sweet spot for losing fat while protecting muscle. Faster rates increase the share of weight lost that comes from muscle rather than fat.
How much protein do I need while cutting?
Research on natural bodybuilding contest prep recommends roughly 1.8-2.4 g/kg of total body weight (2.3-3.1 g/kg of lean mass) during a cut, higher than a typical maintenance protein target, since protein needs rise in a deficit.
Should I still lift weights while cutting?
Yes, and it matters more during a cut than during maintenance. Resistance training is the main signal telling your body to hold onto muscle while calories are restricted; cutting training volume along with calories tends to accelerate muscle loss.
What's the difference between cutting and a calorie deficit calculator?
They use the same underlying math. "Cutting" specifically frames the deficit around preserving muscle, with a higher protein target and a controlled pace, which matters most if you train seriously. A general deficit calculator is a fine starting point if that is not your main concern.
How long should a cut last?
Long enough to reach your goal at a sustainable pace, not longer. For most people that is 8-16 weeks; cuts that run much longer than that tend to come with diminishing returns and rising risk of losing muscle or burning out on the deficit.
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The Most Complete Nutrition App
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Scientific Sources
- 1. Helms ER, Aragon AA, Fitschen PJ. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.
- 2. Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.