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Cutting Calories Calculator

Work out cutting calories instantly with clear inputs, formula shown and shareable results.

About Cutting Calories Calculator

Applies a percentage deficit to maintenance energy, raises protein to protect lean mass and converts the deficit into an expected rate of loss.

Formula

Cutting deficit

Intake = maintenance x (1 - deficit); weekly loss = daily deficit x 7 / 7,700 kcal per kilogram of body fat

Worked example

With the default values below, Cutting Calories Calculator returns Cutting intake of 2,240. Change any input above and every figure here is recalculated in your browser.

Inputs used

Maintenance energyaccepts 1,200–6,000 kcal/day
2,800 kcal/day
Energy deficitaccepts 5–35
20
Weightaccepts 40–250 kg
85 kg
Protein targetaccepts 1.4–3 g/kg
2.3 g/kg

Results

Cutting intake
2,240 kcal/day
Daily deficit
560 kcal
Protein target
195.5 g/day
Expected weekly weight loss
0.509 kg

Step by step

  1. 1Values used
  2. 2Cutting deficit
  3. 3Cutting intake= 2,240 kcal/day
  4. 4Daily deficit= 560 kcal
  5. 5Protein target= 195.5 g/day
  6. 6Expected weekly weight loss= 0.509 kg

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Why 7,700 kcal per kilogram?

It is the energy content of a kilogram of adipose tissue, which is fat plus its supporting water and protein.

Why raise protein when cutting?

Higher protein preserves lean mass in a deficit and improves satiety, which is why 2.0 to 2.4 g/kg is common.

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