Cutting Calculator
Create a comprehensive cutting phase plan with macros
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Your current body weight
Your height in centimeters
Your age in years
Select your gender
Your estimated body fat percentage
Your target body fat percentage
Your daily activity level
Select your cutting aggression level
About This Tool
Get personalized calorie and macro targets for an effective cutting phase while preserving muscle. Calculate your optimal deficit based on your body fat percentage and goals.
Frequently Asked Questions
How long should a cut last?
Typically 8-16 weeks depending on how much fat you need to lose. Longer cuts (12-16 weeks) with moderate deficits preserve more muscle.
How aggressive should my cut be?
A moderate deficit of 500 calories/day is sustainable for most. Aggressive cuts (750+) work faster but risk muscle loss and metabolic adaptation.
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