1. What is the Cutting Calories Formula?

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.

2. How Does the Calculator Work?

The calculator uses the cutting calories formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( 0.8 \) — 20% deficit multiplier for cutting

Explanation: This formula creates a moderate calorie deficit that promotes fat loss while minimizing muscle loss and maintaining energy levels.

3. Importance of Calorie Deficit for Cutting

Details: A properly calculated calorie deficit is essential for effective fat loss while preserving lean muscle mass. The 20% deficit is considered optimal for sustainable cutting without extreme hunger or metabolic adaptation.

4. Using the Calculator

Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or metabolic testing for best results.

5. Frequently Asked Questions (FAQ)

Q1: Why use a 20% deficit for cutting?
A: A 20% deficit provides sustainable fat loss of 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% of body weight) to account for metabolic adaptation.

Q3: What if I'm not losing weight on these calories?
A: Ensure your TDEE calculation is accurate, track all food intake precisely, and consider adding more physical activity.

Q4: Can I use a larger deficit for faster results?
A: Larger deficits may lead to faster weight loss but increase risk of muscle loss, metabolic slowdown, and nutrient deficiencies.

Q5: Should I adjust macros while cutting?
A: Yes, maintain adequate protein intake (1.6-2.2g/kg) to preserve muscle mass while adjusting carbs and fats based on energy needs.