TDEE Calculator for Cutting
Preserve your muscle while eliminating fat — the right deficit makes all the difference
What is the cutting phase and who is it for?
The cutting phase consists of creating a controlled caloric deficit to reduce body fat percentage while preserving as much muscle mass as possible. It's for people who already have a built muscle base. A deficit of 300-500 kcal/day with high protein intake (2.2-3.1 g/kg/day) is the best-evidenced protocol for muscle preservation [⁸]. This calculator gives you your maintenance TDEE so you can apply exactly the deficit you need.
How to use this calculator for cutting
Calculate your maintenance TDEE. Subtract 300-500 kcal to create the deficit. Strength training during cutting is essential. Update your TDEE every 4-6 weeks as you lose weight and BMR decreases.
Recommended fat loss speed during cutting
| Speed | Deficit/day | Loss/week | Muscle risk |
|---|---|---|---|
| Conservative | 200-300 kcal | ~0.25 kg | Very low |
| Recommended | 350-500 kcal | ~0.5 kg | Low |
| Aggressive | 600-800 kcal | ~0.75 kg | Moderate |
| Very aggressive | >900 kcal | >1 kg | High — avoid |
FAQ
1How much protein during cutting?
2.3-3.1 g/kg lean mass for competitive natural bodybuilders [⁸]. For recreational cutting, 1.8-2.2 g/kg total weight is sufficient.
2Should I do cardio during cutting?
2-3 moderate cardio sessions per week (LISS 30-45 min) help create more deficit without interfering with muscle recovery. Always prioritize strength training.
3Why do I plateau during cutting?
Metabolic adaptations reduce NEAT and increase appetite. Solutions: recalculate TDEE every 4-6 weeks, include refeed days, take a diet break after 12+ weeks in deficit.
4Can I cut without losing strength?
Some strength loss is expected. With high protein and maintained strength training it can be minimized. Creatine (5 g/day) also helps.
Related tools
Macro Calculator
Split your calories into protein, carbs and fat
Calorie Deficit
Personalized weight-loss plan with estimated date
BMI Calculator
Find your body mass index and healthy weight range
Recipe Calories
Exact calories and macros for any homemade recipe
Food Calories
Nutritional data for 200+ foods per 100 g