Cutting Calculator
Fitness & ExerciseCalculate optimal deficit for fat loss while preserving muscle
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免費使用200+健康計算器，保存結果並追蹤進度。
Cutting Calculator
Calculate your optimal calorie deficit to lose fat while preserving hard-earned muscle mass.
Your Cutting Calorie Targets
Your calculated deficit would result in calories below the recommended minimum. We've adjusted to ensure safe, sustainable fat loss.
Optimal Macros for Muscle Preservation
Body Composition Projection
Current Stats
Goal Stats
Refeed Day Strategy
🥗 Regular Cutting Days
🍚 Refeed Days
Progress Milestones
Cutting Supplement Stack
💡 Cutting Tips
- • Keep protein high to preserve muscle - this is non-negotiable
- • Prioritize sleep (7-9 hrs) - poor sleep increases muscle loss risk
- • Continue heavy resistance training - don't switch to "light weights high reps"
- • Add cardio gradually if needed, don't start with excessive amounts
When to Adjust Your Plan
✅ Keep Going If...
- • Losing 0.5-1% body weight per week
- • Strength is maintained or only slightly decreased
- • Energy levels are manageable
- • Sleep quality is good
⚠️ Adjust If...
- • No weight loss for 2+ weeks (reduce cals by 100-200)
- • Losing > 1.5% body weight/week (increase cals)
- • Significant strength loss (add a refeed)
- • Constant fatigue or poor recovery
⚠️ Disclaimer
This calculator provides estimates based on general formulas. Individual results vary based on genetics, metabolic adaptation, adherence, and activity. Weigh yourself daily under consistent conditions and use weekly averages to track progress. If you have health conditions or are on medications, consult a healthcare provider before starting a calorie-restricted diet.
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Cutting Calculator
Lose fat while maintaining muscle mass.