Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Cutting calculator
Lifters usually set fat loss as a percentage of bodyweight per week rather than a fixed number of pounds. It scales with you and keeps the cut muscle-friendly.
Results
- Cutting calories
- 1,925 kcal/day
- Expected loss
- 1.35 lb/week
- Protein target
- 162–198 g/day
0.5–1% of bodyweight a week is the usual range for keeping muscle while cutting.
How to use it
- Enter your weight and maintenance calories.
- Pick a rate (0.5–1% a week).
- Re-run it every few weeks as your weight drops.
Read next
FAQ
What's the best rate for a cut?
0.5–0.75% a week is easiest to sustain; 1% works for shorter cuts or people with more fat to lose.
How long should a cut last?
Commonly 8–16 weeks, with a diet break if it runs longer.
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