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Cut Calculator

Whether you call it a cut or a shred — the goal is the same: burn fat without losing muscle mass. Calculate your optimal calorie intake based on your TDEE, choose your pace and get a protein goal tailored to protect your muscles during the phase.

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Cut, deficit, and calorie restriction — what's the difference?

Calorie deficit is a general term for eating below TDEE — used by everyone, regardless of goal or training background. *Cut* and *deff* are gym culture terms for the same thing, but with a clearer focus: reducing body fat percentage without losing muscle mass. This requires not just the right calorie intake but also the right protein intake and continued strength training. A good cut is methodical, not desperate.

Why is protein more important during a cut than a bulk?

During calorie restriction, the body lacks energy and risks breaking down muscle tissue for fuel (muscle catabolism). High protein intake provides three benefits during a cut:

  • Muscle protecti: * Adequate protein minimizes muscle catabolism
  • Satiety effe: * Protein is the most satiating macronutrient per kcal
  • High T: * about 25–30% of protein calories go to digesting the protein — this helps calorie balance

Recommendation during cut: 1.8–2.4 g/kg body weight, compared to 1.6–2.2 g/kg during maintenance or bulk.

Why does weight stall despite a calorie deficit?

Adaptive thermogenesis: the body lowers its metabolism and NEAT (unplanned movement) as a defense against prolonged calorie restriction. This is normal and not a failure.

Solution: take a *diet break* of 1–2 weeks at maintenance calories every 8–12 weeks. This restores hormonal balance (leptin, cortisol, thyroid hormones) and makes the next cut phase more effective.

Frequently Asked Questions

What is a cut?
A cut is a phase where you eat below your maintenance needs (TDEE) to reduce body fat percentage while preserving muscle mass. It requires not just the right calorie intake but also the right protein intake and continued strength training. A good cut is methodical, not desperate.
How many calories should you eat on a cut?
You should eat below your TDEE (maintenance needs). How much depends on pace: mild = −250 kcal/day, standard = −400 kcal/day, aggressive = −700 kcal/day. Rule of thumb: don't lose more than 0.5–1% of body weight per week to minimize muscle mass loss.
How much protein is needed during a cut?
During a cut 1.8–2.4 g of protein per kg of body weight is recommended — higher than during a bulk. The reason: in a calorie deficit the risk of muscle catabolism increases. High protein intake provides satiety, high TEF (about 25–30% of protein calories go to digestion) and protects muscle mass.
How do you avoid muscle loss during a cut?
Three things matter: 1) Adequate protein intake (1.8–2.4 g/kg). 2) Continue strength training with progressive load — signaling to the body that muscle mass is needed. 3) Not too aggressive a calorie deficit. Combine these three and you can lose almost exclusively fat.
What is a mini cut and when does it work?
A mini cut is a short, intense cut phase (4–8 weeks) with a somewhat more aggressive deficit (−500–700 kcal/day). It works when you've just finished a bulk and want to quickly reduce body fat before the next bulk phase — without going through a full, long cut cycle.

Ready to cut — without losing muscle?

You have the cut calorie goal. The next step is to log food against it and see how your body responds.

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