Cutting Calculator - Free Fat Loss Plan
Get your optimal calorie deficit and macros for fat loss while preserving muscle. Shred smart with science-based targets.
The Science of Cutting
Research shows that aggressive calorie deficits can lead to significant muscle loss. A study published in the International Journal of Sport Nutrition found that athletes who lost weight at 0.7% body weight per week preserved more muscle and gained more strength compared to those losing 1.4% per week. The slower group lost almost exclusively fat while the faster group lost significant lean mass.
Cutting Calories Calculator
Your Details
Helps estimate cut duration
Your data is not stored. This is a client-side calculation only.
Track Your Cutting Progress
See what you're actually losing
Are you losing fat or muscle during your cut? PhysiqueAI's free body scan shows exactly where the weight is coming off so you can adjust your approach.
- Track fat loss vs muscle loss weekly
- See if your deficit is too aggressive
- Adjust your approach based on real data
- 15+ body composition metrics
- Works with mirror selfies
No credit card required
What the Research Says
Optimal Rate of Weight Loss
A 2011 study on elite athletes compared slow vs fast weight loss over the same total loss:
- Slow group (0.7%/week) gained lean body mass while losing fat
- Fast group (1.4%/week) lost significant muscle mass
- Slow group increased strength; fast group did not
Protein Needs During a Cut
Research from the International Society of Sports Nutrition on protein intake during caloric restriction:
- Protein needs increase during energy restriction
- 1.0-1.4g/lb recommended for lean athletes in a deficit
- Higher protein helps preserve muscle during weight loss
Cutting Tips to Preserve Muscle
Do This
- Keep protein high (1-1.2g per lb bodyweight)
- Maintain training intensity (same weights)
- Reduce volume slightly if recovery suffers
- Sleep 7-9 hours (crucial for fat loss)
- Take diet breaks every 6-8 weeks
Avoid This
- Eating below your BMR for extended periods
- Switching to 'light weights, high reps'
- Excessive cardio (muscle loss risk)
- Crash dieting (over 2 lbs/week loss)
- Cutting for more than 16 weeks straight
Track your cut progress
See if you're losing fat or muscle. PhysiqueAI's free body scan shows exactly where the weight is coming off so you can adjust your approach.
No credit card required • 3 free scans/month