Cutting Calorie and Macro Calculator
Compare a chosen weight-loss rate with an estimated maintenance intake. The result is a starting calorie and macro scenario you can adjust against your actual weight trend and training performance.
Estimated maintenance: 2,763 kcal/day
Starting scenario: 2,314 kcal/day
Protein
163 gFat
64 gCarbs
271 gModeled deficit: 449 kcal/day. Selected rate: 0.90 lb/week.
A starting estimate, not a prediction. The 7,700 kcal/kg conversion does not model metabolic adaptation or water changes. Compare 2 to 3 weeks of average weight, training and hunger before adjusting intake. Keep strength training and use the protein target as a planning example.
Calories and macro allocation
Maintenance uses the Mifflin-St Jeor resting-energy equation and the selected activity multiplier. The modeled daily deficit is bodyweight in kilograms × chosen weekly percentage × 7,700 / 7. The 7,700 kcal/kg relationship is a simplifying planning assumption, not a prediction of actual fat loss.
For supported scenarios, protein is set at 2 g/kg, fat at 25% of target calories, and carbohydrate receives the remaining energy. Small differences arise when displayed grams are rounded. Use this as a starting allocation rather than a requirement.
The planner declines scenarios requiring more than a 25% estimated deficit, less than 1,200 kcal/day, or negative carbohydrates. Those are conservative computational guardrails, not individualized medical thresholds. It does not automatically substitute a different rate. Adult inputs only.
Frequently asked questions
Will I lose the selected amount every week?
Not necessarily. Water changes, activity estimates, adherence and metabolic adaptation affect the trend. The selected rate describes a modeled scenario.
Why does an aggressive scenario return no target?
The chosen inputs fall outside this planner's supported deficit or macro range. Choose a slower rate rather than treating the calculation as an intake recommendation.
How should I adjust the initial estimate?
Compare several weeks of average morning weight and training performance. Adjust gradually rather than reacting to a single weigh-in.