How to Use the Cutting Calorie Calculator
Cutting body fat works a lot better when you set a calorie target and a realistic timeline instead of just eating less and hoping for the best. This calculator takes your current weight, target weight, activity level, and rate of loss to show you both a daily cutting calorie target and how long it should take to reach your goal.
It first estimates your total daily energy expenditure (TDEE) by multiplying your weight by an activity-based factor, then subtracts a calorie deficit sized to your chosen rate of loss. Losing 1 lb of fat requires roughly a 3,500-Calorie deficit, and you can choose a rate of loss between 0.5% and 1% of your bodyweight per week.
If you're already fairly lean, a slower rate (0.5%) helps preserve muscle; if you have more body fat to lose, a standard-to-aggressive rate (0.75-1%) is usually reasonable. If your calculated calorie target falls below a safe minimum, the calculator flags it so you can dial back the rate instead of risking an overly aggressive cut. Keeping protein intake high and training with resistance work throughout the cut helps make sure the weight lost is mostly fat rather than muscle.
Frequently Asked Questions
The higher your body fat, the more comfortably you can handle a faster rate (1% of bodyweight). If you're already fairly lean, a slower rate (0.5%) helps protect muscle mass.
Try a slower rate of loss or double-check your activity level. Eating too few calories raises the risk of muscle loss and rebound weight gain, so avoid an overly aggressive rate.