Cutting Macro Calculator
Eat to lose fat while keeping muscle.
Private by design — everything is calculated on your device, nothing is storedTry: Weight=80, Height=178, Age=30, Sex=male, Activity=1.5, Deficit=20 → 2,651 kcal, 20 %, 2,121 kcal, 176 g, 222 g, 59 g
How to use
Cutting eats below TDEE (often 15–25% deficit) with high protein (~2.2 g/kg) to preserve muscle while in a calorie gap.
Formula
Intake = TDEE × (1 − deficit/100), protein ≈ 2.2 g/kg.
FAQ
Won’t I lose muscle?
A modest deficit plus high protein and training minimises muscle loss.
How low to go?
Avoid extreme deficits; they risk fatigue and muscle loss.
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