1. What is Cutting Calorie Calculation?

The cutting calorie calculation determines an appropriate calorie deficit for fat loss while maintaining muscle mass. A 20% reduction from TDEE is typically recommended for sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• TDEE — Total Daily Energy Expenditure (your maintenance calories)
• Weight — Your body weight in kilograms
• Protein — Calculated at 2.2g per kg of body weight for muscle preservation
• Fat — Set at 25% of total cutting calories
• Carbs — Remaining calories after protein and fat allocation

3. Importance of Proper Cutting Calories

Details: Proper calorie deficit ensures fat loss while minimizing muscle loss. Too aggressive deficits can lead to metabolic adaptation and muscle loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. The calculator will show your cutting calories and recommended macronutrient distribution.

5. Frequently Asked Questions (FAQ)

Q1: Why 20% deficit?
A: A 20% deficit typically results in sustainable fat loss of about 0.5-1% body weight per week while preserving muscle.

Q2: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg).

Q3: Why high protein during cutting?
A: Higher protein intake helps preserve lean muscle mass during calorie restriction.

Q4: Can I adjust the macro ratios?
A: Yes, some prefer lower carbs/higher fat or vice versa. Protein should generally remain high.

Q5: What if I'm not losing weight?
A: Verify your TDEE is accurate, track intake precisely, and consider adding activity rather than further reducing calories.