Mifflin-St Jeor based

TDEE Calculator for Cutting

Cutting requires eating below your TDEE to lose fat while preserving muscle. This calculator finds your maintenance calories and applies a deficit based on how aggressively you want to cut — helping you lose fat at a sustainable pace.

Mifflin-St Jeor equation · Gentle, moderate & aggressive cut targets
No signup required Mifflin-St Jeor formula Cut targets included
Your gender
Your height
Your weight
Your cut calorie targets
Maintenance
—
kcal / day
Your TDEE baseline
Gentle Cut
—
kcal / day
−250 kcal · ~0.25 kg/week
Moderate Cut
—
kcal / day
−500 kcal · ~0.45 kg/week
Your BMR — Calories burned at complete rest
Aggressive cut (−750 kcal) — ~0.68 kg/week · use with caution
Calculated using the Mifflin-St Jeor equation
These estimates are for informational purposes only and are not medical advice. Consult a registered dietitian or healthcare professional for personalised guidance.
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How Cutting Works

Cutting means eating in a calorie deficit — below your TDEE — to force your body to burn stored fat for energy. The size of the deficit determines how fast you lose fat and how much muscle you risk losing alongside it.

The most effective cut balances speed of fat loss with muscle preservation. A 500 kcal/day deficit is the most commonly recommended starting point:

−250 kcal/day → Gentle cut: ~0.25 kg/week, maximum muscle retention
−500 kcal/day → Moderate cut: ~0.45 kg/week, good muscle retention
−750 kcal/day → Aggressive cut: ~0.68 kg/week, higher muscle loss risk
Example — 30-year-old female, 65 kg, moderately active:

TDEE = 1,952 kcal/day

Gentle cut = 1,952 − 250 = 1,702 kcal/day

Moderate cut = 1,952 − 500 = 1,452 kcal/day

Your Personalised Cut Targets

Muscle Preservation During a Cut

The biggest risk during a cut is losing muscle alongside fat. Three strategies consistently prevent this:

1. High protein intake — Aim for 2.2–2.6 g per kg of bodyweight. This is higher than during a bulk because your body has a greater tendency to break down muscle for energy when in a deficit.

2. Continue resistance training — Lifting weights sends a signal to your body that muscle is needed and should be preserved. Dropping training volume significantly during a cut accelerates muscle loss.

3. Avoid extreme deficits — Stay above 1,200 kcal/day (women) or 1,500 kcal/day (men). Below these floors, muscle loss accelerates and micronutrient deficiencies become likely.

More Calorie Tools

Macro Calculator
Break your cut calories into protein, carb, and fat targets to maximise muscle retention.
Weight Loss TDEE Calculator
TDEE-based calculator with deficit tiers and weekly fat loss projections.

Frequently Asked Questions

How many calories should I eat when cutting? +
Eat 500 calories below your TDEE for moderate fat loss of around 0.45 kg per week. A 250 kcal deficit is gentler at 0.25 kg per week. A 750 kcal deficit accelerates loss but increases muscle loss risk. Never go below 1,200 kcal for women or 1,500 kcal for men.
How long should a cutting phase last? +
Most cutting phases last 8–16 weeks. Cut until you reach your target body fat, then transition to maintenance or a bulk. Cutting for longer than 16 weeks increases muscle loss and metabolic adaptation risks.
How do I preserve muscle while cutting? +
Keep protein high at 2.2–2.6 g per kg bodyweight, continue resistance training throughout the cut, and avoid deficits larger than 750 kcal per day. These three factors are the most important for muscle retention during a cut.
Why has my weight loss stalled on a cut? +
Weight loss stalls when your body adapts to the lower calorie intake by reducing TDEE. Recalculate your TDEE based on your new lower bodyweight, take a diet break at maintenance for 1–2 weeks, or reduce calories by another 100–150 kcal and reassess.
Should I do cardio when cutting? +
Cardio is optional when cutting. A calorie deficit from diet alone is sufficient for fat loss. Adding cardio can increase the deficit without further reducing food intake, but excessive cardio alongside a large deficit accelerates muscle loss. 2–3 moderate cardio sessions per week is a reasonable addition.