Cutting Calculator
Calculate your optimal calorie deficit and macros for a successful cutting phase.
Calorie Targets
Maintenance Calories2711
Daily calories to maintain current weight
Target Calories2253
Daily calories for your cutting goal
Weekly Deficit3208 calories
Total weekly calorie deficit
Macro Breakdown
Protein
176g
704 calories
Carbs
247g
986 calories
Fats
63g
563 calories
Timeline
Weekly Loss0.42 kg
Expected weight loss per week
Total Weeks12
Weeks to reach target weight
Target Date4/2/2025
Estimated completion date
Meal Plan
Meals Per Day5
Recommended meal frequency
Calories Per Meal451
Target calories per meal
Protein Per Meal35g
Target protein per meal
Recommendations
Deficit
Sustainable deficit for steady progress
Protein Intake
Maintain high protein intake of 176g daily to preserve muscle
Training
Maintain resistance training to preserve muscle mass
Progress Tracking
Weigh daily and take weekly averages for accurate tracking