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.