Nutrition Tool

Cutting Calculator

Estimate a realistic calorie target, weekly weight-loss pace and rough timeline for your cut. The goal is to get leaner without turning into a tired, hungry menace to everyone around you.

General estimate only. Speak to a qualified clinician or dietitian before aggressive dieting if you have medical conditions, take diabetes medication, have an eating disorder history, are pregnant or breastfeeding, or are dealing with unexplained weight changes.

Your Cutting Plan

Cutting Estimate

Suggested Starting Targets
— Estimated Maintenance
— Daily Cutting Target
— Rough Weekly Loss
— Rough Timeline
Add your details to calculate a practical starting point.

Cutting Pace Guide

Slow cut — around 300 kcal/day Useful when staying strong in the gym, maintaining energy and keeping the process manageable matter most.
Moderate cut — around 500–600 kcal/day Usually a sensible middle ground for steady progress without making recovery unnecessarily difficult.
Aggressive cut — around 750 kcal/day Can be harder to sustain and may be less suitable for people already lean, training heavily or struggling with sleep and hunger.

How To Run A Better Cut

Keep lifting.
Resistance training helps give your body a reason to hold onto muscle while you are losing weight.
Keep protein sensible.
Use a realistic protein target and make meals filling enough that the plan does not collapse after four days.
Review trends, not panic days.
Check average body weight over two to three weeks. Water retention can make the scale look broken even when the plan is working.
Adjust slowly.
If progress stalls, make a small change to food intake, steps or activity rather than immediately cutting another 800 calories.

Related Nutrition Tools

Make the cut easier to stick to.

Use these tools to support protein intake, calories and training while cutting.

Nutrition

Calorie Deficit Calculator

Estimate maintenance calories and choose a practical daily calorie deficit.

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Protein Intake Calculator

Estimate a daily protein target based on your body weight and goal.

Nutrition

Macro Calculator

Estimate calories, protein, carbs and fats for your chosen goal.