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Cutting Calories Formula:
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The cutting calories formula calculates the appropriate daily calorie intake for fat loss while preserving muscle mass. It uses a 20% deficit from your Total Daily Energy Expenditure (TDEE) to create a sustainable calorie deficit for effective cutting.
The calculator uses the cutting calories formula:
Where:
Explanation: The formula creates a moderate calorie deficit that promotes fat loss while minimizing muscle loss and maintaining energy levels.
Details: A controlled calorie deficit is essential for effective fat loss. Too large a deficit can lead to muscle loss, metabolic adaptation, and decreased energy, while too small a deficit may not produce visible results.
Tips: Enter your calculated TDEE in kcal/day. Ensure your TDEE is accurately calculated based on your activity level, age, weight, and other factors for optimal results.
Q1: Why use a 20% deficit for cutting?
A: A 20% deficit is considered optimal as it promotes steady fat loss (0.5-1% body weight per week) while preserving muscle mass and maintaining energy levels.
Q2: How often should I recalculate my cutting calories?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10 lbs) as your TDEE decreases with weight loss.
Q3: Can I use a larger deficit for faster results?
A: While larger deficits may produce faster initial weight loss, they often lead to muscle loss, metabolic slowdown, and increased risk of weight regain.
Q4: What if I'm not losing weight on these calories?
A: Ensure your TDEE calculation is accurate, track all food intake precisely, and consider factors like water retention, stress, and sleep quality.
Q5: Should I adjust macros while cutting?
A: Yes, maintain adequate protein intake (1.6-2.2g/kg body weight) to preserve muscle mass while adjusting carbs and fats based on energy needs and preferences.