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. Also try our Calorie Deficit Calculator for detailed deficit planning.
The Science of Cutting
Research suggests slower cuts are better for keeping muscle. A 2011 study in the International Journal of Sport Nutrition and Exercise Metabolism found that athletes losing 0.7% of body weight per week gained lean mass (+2.1%) and made larger strength gains than those losing 1.4% per week, whose lean mass didn't change.
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 body scan estimates whether you're losing fat or muscle 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 your trend
- Body fat, muscle, lean and fat mass estimates
- Works with mirror selfies
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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): no lean-mass gain (−0.2%, not significant)
- Slow group made larger strength and power gains
Protein Needs During a Cut
The ISSN position stand on diets and body composition (2017) on protein intake during caloric restriction:
- Protein needs increase during energy restriction
- 2.3-3.1 g/kg of fat-free mass (about 1.0-1.4 g per lb of lean mass) 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 body scan estimates whether you're losing fat or muscle so you can adjust your approach.
Free account • Full results with Premium