Calorie Calculator for Cutting - Preserve Muscle While Losing Fat

Complete Guide: Calorie Calculator for Cutting

Calculate the optimal calorie deficit to get shredded while preserving your hard-earned muscle. Smart cutting starts with the right numbers.

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The Science of a Successful Cut

Cutting is the art of losing fat while retaining muscle. Unlike general weight loss, cutting requires a strategic approach: moderate deficit, high protein, continued resistance training, and proper timing. Get these right, and you'll reveal the muscle you've built.

1Aggressive deficits cause muscle loss - keep it moderate (20-25% below TDEE)
2High protein (1-1.2g/lb) is non-negotiable during a cut
3Maintain training intensity to signal your body to keep muscle
4Rate of loss matters - aim for 0.5-1% body weight per week maximum
5Diet breaks and refeeds help preserve metabolic rate

Understanding Your Cutting Calories

Your cutting calories depend on how lean you already are and how fast you want to lose. Leaner individuals need smaller deficits:

Conservative Cut-300 to -400 calories

For already lean individuals (<15% men, <22% women). Preserves maximum muscle.

Standard Cut-500 to -600 calories

For moderate body fat (15-20% men, 22-28% women). Good balance of speed and muscle retention.

Aggressive Cut-700 to -800 calories

For higher body fat (>20% men, >28% women). Faster results but requires very high protein.

Contest PrepVariable

Calculated based on timeline to show. Usually starts moderate and increases as needed.

Expert Tips for Cutting

✓Never cut calories below 10-11 calories per pound of body weight
✓Keep protein at 1-1.2g per pound of body weight - higher than bulking
✓Maintain lifting intensity but reduce volume if recovery suffers
✓Include weekly refeeds at maintenance to restore leptin and glycogen
✓Take diet breaks (1-2 weeks at maintenance) every 6-8 weeks
✓Slower cuts preserve more muscle - patience pays off

Calorie Calculator for Different Goals

for Weight Loss

Calculate deficit for fat loss

for Muscle Gain

Calculate surplus for building muscle

for Bulking

Clean bulk calorie targets

for Maintenance

Maintain current weight

for Athletes

Performance nutrition

for Women

Female-specific calorie needs

Frequently Asked Questions

How fast should I lose weight while cutting?

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Aim for 0.5-1% of body weight per week. A 180 lb person should lose 0.9-1.8 lbs weekly. Faster than this and you risk losing muscle, especially when already lean.

How do I prevent muscle loss while cutting?

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Keep protein high (1-1.2g/lb), maintain lifting intensity, don't cut calories too aggressively, get adequate sleep, and consider creatine supplementation. These factors are more important than specific foods.

Should I do more cardio or eat less when cutting?

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Start by reducing calories. Add cardio only when fat loss stalls. This preserves your metabolic rate and gives you tools to use later. Too much cardio too soon leaves you nowhere to go.

What's a refeed and should I do them?

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A refeed is 1-2 days eating at maintenance with extra carbs. They restore muscle glycogen and leptin levels. Do them weekly when lean (<12% men, <20% women) or every 2 weeks otherwise.

Why is my weight stuck even in a deficit?

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Likely water retention from cortisol (stress of dieting), high sodium, or intense training. Take a diet break at maintenance for 1-2 weeks - often you'll see a 'whoosh' of water weight loss after.

How long should a cutting phase last?

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Most cuts last 8-16 weeks. Going longer risks metabolic adaptation and muscle loss. If you need more time, take a 2-4 week diet break at maintenance, then continue.

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