Cut Duration Calculator
Estimate how many weeks a fat-loss cut takes from your weight to lose and daily calorie deficit.
How it works
total deficit = pounds to lose × 3,500 kcal · weeks = total deficit ÷ (daily deficit × 7)
A cut is a fat-loss phase run at a calorie deficit. Since about 3,500 kcal is stored in a pound of body fat, the length of a cut is simply the total energy you need to shed divided by your daily deficit. Larger deficits finish faster but risk muscle loss, fatigue and rebound; smaller ones stretch the timeline but are gentler and easier to hold. This tool converts your target loss and chosen deficit into a realistic number of weeks.
Worked example
To drop from 190 lb to 175 lb is 15 lb, about 52,500 kcal. At a 500 kcal daily deficit that is 105 days — roughly 15 weeks — losing about 1 lb per week.
Frequently asked questions
Is the 3,500 calories per pound rule exact?
It is a useful approximation, not a law. Real weight loss also involves water and lean tissue, and metabolism adapts as you get lighter, so cuts usually run a bit longer than the simple math predicts.
What is a safe deficit size?
Many coaches use 300–750 kcal a day, aiming for about 0.5–1% of body weight lost per week. Very large deficits accelerate the timeline but increase muscle loss and diet fatigue.
How can I keep muscle during a cut?
Keep protein high (around 0.7–1 g per pound), keep lifting weights, and avoid an overly aggressive deficit. These preserve lean mass so most of the loss is fat.
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This is a general educational estimate, not medical or dietary advice. Weight, body composition and energy needs respond differently for everyone — for a plan tailored to you, talk to a doctor or registered dietitian.