Calculator · Performance Lab
Cut Calculator
Target calories and pace for a clean, muscle-preserving cut.
Ergebnis
- TDEE
- 2,852kcal/day
- Target calories (cut)
- 2,282kcal/day
- Estimated fat loss
- 0.52kg/week
- Recommended protein
- 187g/day
Estimate of maintenance needs.
20 % deficit, equals 570 kcal/day below TDEE.
Based on ~7,700 kcal per kg. Real progress isn't linear.
~2.2 g/kg — protects muscle in a deficit.
Explained
What this calculator does for you
A cut is a deliberate phase in a moderate calorie deficit. The goal isn't maximum weight loss — it's maximum fat loss while protecting muscle.
We multiply your TDEE by 0.85 / 0.80 / 0.75 depending on intensity. That keeps the recommendation realistic: big enough to see fat loss, small enough to protect muscle, hormones and training.
Real change is never linear. The first 7–14 days often show water or glycogen swings. Judge progress across 2–3 weeks.
Science
Scientific background
One kg of body fat holds about 7,700 kcal. A daily 550 kcal deficit equals ~0.5 kg/week on paper — less in reality due to metabolic adaptation.
Research (Helms et al. 2014, Murphy & Koehler 2022) shows losing 0.5–1.0 % of body weight per week maximises fat loss and minimises muscle loss, especially in trained individuals.
Higher protein (≥2.0 g/kg) and consistent strength training are the strongest protectors against muscle loss in a deficit.
Examples
Practical examples
Male, 85 kg, moderately active, −20 %
TDEE ≈ 2,760 kcal. Target ~2,210 kcal/day, estimated loss ~0.5 kg/week, ~187 g protein.
Female, 62 kg, lightly active, gentle −15 %
TDEE ≈ 1,925 kcal. Target ~1,636 kcal/day, estimated loss ~0.26 kg/week, ~136 g protein.
Avoid these
Common mistakes
- 01Starting too aggressive. You lose adherence and muscle — not what you want.
- 02Neglecting protein. In a deficit it matters more than ever.
- 03Cutting strength training. The 'keep your muscle' signal comes from hard sets.
- 04Over-reading single days. Work with a 7-day average bodyweight.
Recommendations
Further recommendations
- 01Choose moderate. Plan for 8–12 weeks. Eat ≥2 g/kg of protein.
- 02Keep training heavy. Slight volume cuts are fine — intensity stays.
- 03Track honestly. Weigh food the first 2 weeks; then you'll estimate well.
- 04If you stall, adjust in 100 kcal steps OR add steps — not both at once.
FAQ
Frequently asked questions
- How fast should I lose weight?
- 0.5–1.0 % of body weight per week is the sustainable range. Faster means more muscle loss and worse diet adherence.
- Why is my deficit smaller than 500 kcal?
- For smaller people or low TDEEs, 500 kcal would drop below the safe floor. We cap — and recommend adding activity instead of eating even less.
- Should I include refeeds?
- Useful in long or aggressive cuts. For moderate 8–12 week phases, usually unnecessary — clean consistency beats complex schemes.
- Cardio or deficit?
- Both have a role. Cardio raises expenditure without spiking hunger as much; the deficit remains the lever.
More tools
Related tools
Calorie Calculator
Calculate your basal metabolic rate, total daily energy expenditure and target calories — precisely, via Mifflin-St Jeor.
Macro Calculator
Distribute your target calories sensibly across protein, fat and carbs — with a hormonal fat minimum.
Protein Calculator
How much protein do you actually need — for maintenance, growth or a cut? Evidence-based ranges.
Diet Duration Calculator
How long your diet takes at your chosen pace — estimated realistically.
Pace Calculator
Translates your desired pace into the required daily calorie delta — and rates it honestly.
Goal Weight Calculator
Sensible goal weight from a target body-fat percentage — more meaningful than BMI.
Knowledge Hub
More on this in the Knowledge Hub
Powered by Body Supremacy
Born from discipline. Shaped by experience.