How to use this calculator
- 1
Enter your TDEE
Use your maintenance number or enter stats to derive it.
- 2
Pick a cut strategy
Conservative (–10%), standard (–20%), aggressive (–25%), or mini-cut (–30 to –35% for 4–6 weeks).
- 3
Read your targets
Daily calorie target, macro split with high protein, and projected weekly weight loss.
What this calculator gives you
- Four deficit strategies including timed mini-cut
- High-protein default (≥1 g/lb) for muscle preservation
- BMR floor warnings — never recommend below BMR for sustained periods
- Realistic loss-rate projections
- Suggested diet break cadence (every 8–12 weeks)
Formulas used
Conservative cut
TDEE × 0.90 → ~0.5 lb/week
Best for: Already lean, prioritize muscle preservation, sustainability
Standard cut
TDEE × 0.80 → ~1.0 lb/week
Best for: General fat loss, 8–16 week phases
Aggressive cut
TDEE × 0.75 → ~1.25 lb/week
Best for: Higher body-fat starting point, short phases (8–12 weeks)
Mini-cut
TDEE × 0.65–0.70 → ~1.5–2 lb/week (4–6 weeks only)
Best for: Strategic fat-loss spike between bulks; not for long use
Frequently asked questions
How many calories should I eat to cut?+
Most people do well at –15 to –20% below TDEE. For a 2,500-kcal TDEE, that is 2,000–2,125 kcal/day, producing about 1 lb/week of fat loss.
How long should a cut last?+
Standard cuts run 8–16 weeks. Past 16 weeks, metabolic adaptation and adherence both degrade. Take a 1–2 week diet break at maintenance, then resume if more fat loss is needed.
How do I avoid losing muscle while cutting?+
Three priorities: protein at 1 g/lb body weight, resistance training 3–4×/week with maintenance loads, and a deficit no greater than 20–25% below TDEE.
What is a mini cut?+
A 4–6 week aggressive deficit (–30 to –35%) used between bulk phases to drop fat quickly while sparing lean mass. Not for use as a long-term diet — adherence and recovery both deteriorate past 6 weeks.
Want the full guide?
The complete article goes deeper into the science, with charts, comparisons, and practical examples.
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