Cutting Calculator
This cutting calculator is built for lifters who want to lose fat while holding onto as much performance and lean mass as possible. Set your pace, target weight, and activity level to estimate a realistic cut.
Mifflin-St Jeor maintenance estimate · rate-based deficit with protein anchored at 2.2 g/kg
Clear numbers first, practical next steps after.
Every calculator is built to give you an estimate you can actually use for nutrition, training, or body-composition planning.
Why cutting differs from generic weight loss
A bodybuilding-style cut is not only about losing scale weight. It is about keeping gym performance, fullness, and lean tissue as intact as possible while body fat comes down.
That is why the calculator keeps protein high and avoids extreme calorie targets unless you explicitly choose a faster pace.
How to know when your cut is too aggressive
If your strength falls quickly, sleep gets worse, hunger becomes dominant, and compliance breaks down, the deficit is too large. Smaller deficits are often faster in the real world because they are sustainable.
A good cut is one you can finish without needing a psychological rebound afterward.
Frequently Asked Questions
How aggressive should a cut be?
Most lifters do better with moderate cuts than crash diets. Roughly 0.5 to 0.75 percent of body weight per week is often a strong balance between fat loss and muscle retention.
Why is protein higher on a cut?
Protein helps preserve lean mass when calories are lower. It also improves satiety, which makes adherence easier during longer cuts.
When should you take a diet break?
Longer cuts often benefit from a maintenance phase after six to eight hard weeks, especially if training performance, sleep, or adherence start to deteriorate.
Related Calculators
Keep the cut honest with actual tracking
Track your calories, measurements, and gym performance together so you can tell whether the cut is removing fat or just grinding you down.