How many calories should I cut to lose fat per week?

A 500 cal/day deficit yields about 1 lb (0.45 kg) of fat loss per week. Mild cut (−250) ≈ 0.5 lb/wk; aggressive cut (−750) ≈ 1.5 lb/wk. Most people do best at moderate (−500).

What is the difference between cutting and maintenance calories?

Maintenance = TDEE, where weight is stable. Cutting calories = TDEE minus a deficit (typically 250-750). The gap determines rate of fat loss.

What macros should I eat for cutting (40/30/30)?

A classic cutting split is 40% protein, 30% carbs, 30% fat. For 2000 cal: 200 g protein, 150 g carbs, 67 g fat. You can bump protein to 40/40/20 (high-protein) on aggressive cuts.

How much protein do I need on a cut?

Aim for 1.0-1.2 g per lb (2.2-2.6 g/kg) of body weight on a cut. Protein preserves muscle in a deficit and keeps you full.

How long should a cutting phase last?

Most cuts should run 8-16 weeks. Longer cuts stall metabolism and muscle retention. Break with 1-2 weeks at maintenance every 4-8 weeks.

What is a lean bulk surplus?

A lean bulk uses a small surplus of 200-300 cal/day above TDEE to gain ~0.25-0.5 lb/week. This minimizes fat gain while still supporting muscle growth.

How do I calculate macros for bulking?

Take TDEE + 250-500 cal. Set protein at 1.6-2.0 g/kg, fat at 0.8-1.0 g/kg, fill the rest with carbs to fuel training.

Can I build muscle and lose fat at the same time (recomp)?

Yes — body recomposition works best for beginners, detrained lifters, or those with higher body fat. Eat at or near maintenance with high protein (2.2+ g/kg) and train hard.

What are keto macros for cutting?

Keto cutting macros are roughly 5% carbs, 25% protein, 70% fat (≤50 g carbs/day). On a deficit, protein stays high to protect muscle.

Do I need a refeed day?

Refeeds (1 day at maintenance with extra carbs) help on longer cuts to restore glycogen, leptin, and training quality — usually every 1-2 weeks once lean.

TDEE Macros Cutting Calculator

This cutting and bulking calculator estimates your BMR (Mifflin-St Jeor), TDEE, target calories, and daily macros for a cutting phase, lean bulk, or recomposition. Pick your phase (cut / maintain / bulk), aggressiveness (mild, moderate, aggressive), and a macro preset (standard 40/30/30, high-protein 40/40/20, keto 5/25/70, or custom). It also estimates weekly weight change (lb & kg) and how long a cutting phase will take to reach your target weight.

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The Formula

Cutting calories = TDEE − deficit (mild −250 ≈ 0.5 lb/wk, moderate −500 ≈ 1 lb/wk, aggressive −750 ≈ 1.5 lb/wk). Bulking calories = TDEE + surplus. Macros are the target calories split by preset ratio, then converted to grams using 4 cal/g (protein, carbs) and 9 cal/g (fat).

BMR = Mifflin-St Jeor; TDEE = BMR × activity; Target = TDEE ± deficit/surplus; Macros = target × ratio ÷ (4 or 9)

lightbulb Variables Explained

BMR Basal metabolic rate (Mifflin-St Jeor)
TDEE Total daily energy expenditure (BMR × activity multiplier)
Deficit Calorie deficit for cutting (250 mild, 500 moderate, 750 aggressive)
Surplus Calorie surplus for bulking (250 lean, 500 moderate)
Protein/Carbs 4 kcal per gram
Fat 9 kcal per gram

tips_and_updates Pro Tips

Cut 0.5-1% of body weight per week for the best muscle retention

Keep protein at 2.2-2.6 g/kg on a cut to preserve lean mass

Never drop fat below 0.5 g/kg — hormones suffer

Aggressive cuts are time-limited; cap them at 4-6 weeks

Add a refeed or diet break every 4-8 weeks on a long cut

Track weekly average weight, not daily — water fluctuates

If weight stalls 2+ weeks, drop another 100-150 cal or add steps

TDEE Macros Cutting Calculator

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Daily Macros

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The Formula

lightbulb Variables Explained

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Frequently Asked Questions

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