Cutting Calculator: Calories, Macros & Timeline to Lose Fat
Get your personalised cutting calorie target, muscle-preserving protein goal, and weekly fat loss rate — with a realistic timeline to your goal weight.
Affects optimal protein target to preserve muscle during a cut.
Choosing Your Deficit Level
Mild Cut
−10% deficit
~0.2–0.3 kg/week
Best for: Long-term cuts (16+ weeks), athletes in-season, people new to cutting, or anyone wanting to retain maximum muscle and strength.
Risk: Slow progress; requires patience.
Moderate Cut
−20% deficit
~0.5–0.7 kg/week
Best for: Most people. Effective fat loss rate with manageable hunger. Suitable for 8–16 week phases.
Risk: Some performance reduction in training. Higher protein intake becomes more critical.
Aggressive Cut
−25% deficit
~0.7–1.0 kg/week
Best for: Short-term use only (4–6 weeks). Before a competition or event, or to break a plateau.
Risk: Higher muscle loss risk, hormonal disruption, fatigue, and hunger. Not for sustained use.
Protein During a Cut: The Non-Negotiable
Of all the variables in a cutting phase, protein intake has the single largest impact on body composition outcomes. A high-protein diet during a deficit does three things simultaneously: it provides the amino acids needed for muscle protein synthesis (preventing muscle loss), it increases satiety (reducing hunger and making adherence easier), and it increases the thermic effect of feeding (protein burns more calories to digest than fat or carbs).
| Training Level | Recommended Protein | Why |
|---|---|---|
| Beginner (< 1 year) | 2.0 g/kg | Lower training volume means less muscle mass to protect; still requires high protein to establish good habits |
| Intermediate (1–3 years) | 2.2 g/kg | More muscle mass at stake; higher protein supports recovery during calorie restriction |
| Advanced (3+ years) | 2.4 g/kg | Maximum lean mass requires maximum protection; top of range is standard for competitive athletes during cuts |
Frequently Asked Questions
How large a calorie deficit should I use when cutting?
A deficit of 10–20% below TDEE is the evidence-based range for most people. A mild deficit (10%) minimises muscle loss and is sustainable for months. A moderate deficit (20%) produces faster results — roughly 0.5–0.7 kg/week — and remains manageable for most. An aggressive deficit (25%) should only be used short-term (4–6 weeks maximum) as it increases muscle loss risk, hormonal disruption, and fatigue. Deficits beyond 25% offer diminishing returns: faster weight loss, but a greater proportion comes from muscle rather than fat.
How much protein should I eat during a cut to preserve muscle?
Protein requirements are highest during a cut. Research consistently shows that 2.0–2.4g of protein per kg of body weight is optimal for muscle preservation in a caloric deficit. Higher protein intakes protect against muscle catabolism, increase satiety (making adherence easier), and have a high thermic effect (using more energy to digest). Do not reduce protein when cutting — it is the most important macro to protect.
How much muscle loss is normal during a cut?
With an appropriate protein intake and continued resistance training, muscle loss during a cut should be minimal. Research on well-designed cutting phases (appropriate deficit, high protein, maintained training intensity) shows negligible lean mass loss compared to fat loss. The factors that accelerate muscle loss are: excessive caloric deficit, low protein intake, abandoning resistance training in favour of cardio only, and sleep deprivation.
Should I continue lifting weights during a cut?
Yes — resistance training during a cut is non-negotiable for muscle preservation. The stimulus that builds muscle also protects it. Continue with the same rep ranges, intensity, and volume as your bulk or maintenance phases. Reducing weight, reps, or frequency sends the body a signal that muscle is no longer needed. Many people also make strength gains during a mild deficit with sufficient protein, particularly beginners.
How long should a cutting phase last?
Most effective cutting phases last 8–16 weeks. Longer cuts can cause metabolic adaptation (where TDEE drops in response to the deficit), hormonal disruption (reduced testosterone, thyroid hormones), increased hunger, and psychological fatigue. If you need to lose more fat than a 16-week cut allows, consider taking 2–4 weeks at maintenance ('diet break') before continuing. This resets metabolic rate and anabolic hormones, making the next cut more effective.
What is the difference between a cut and a calorie deficit?
A calorie deficit simply means eating fewer calories than you burn. A 'cut' is a deliberate, structured phase of eating in a calorie deficit with the specific goal of losing body fat while preserving as much lean muscle as possible. A well-designed cut pairs the caloric deficit with high protein intake, resistance training, and recovery management — it is not simply eating less.