Cutting Calorie Target Calculator
Set a fat-loss (cutting) calorie target from your maintenance calories and a weekly rate of loss, with a safety floor built in.
How it works
Daily deficit = weekly loss(kg) × 7700 ÷ 7 · Target = maintenance − deficit (held ≥ safe floor)
A cut is simply eating below maintenance. Because about 7,700 kcal of energy balance equals one kilogram of body mass, a target weekly loss translates into a daily deficit that you subtract from your maintenance calories. This tool never lets the target fall below a conservative floor (1,500 kcal for men, 1,200 for women) — very low intakes risk muscle loss, nutrient gaps and rebound, so if your chosen rate would push below the floor, it slows the loss instead.
Worked example
With 2,500 kcal maintenance and a 0.5 kg/week goal, the daily deficit is 0.5 × 7700 ÷ 7 ≈ 550 kcal, so the target is 2,500 − 550 ≈ 1,950 kcal — safely above the floor.
Frequently asked questions
How fast should I cut?
A common guideline is 0.5–1% of body weight per week. Faster loss risks muscle and performance; slower loss is easier to sustain and preserves lean mass, especially when paired with adequate protein and resistance training.
Why is there a calorie floor?
Eating far below your needs can cause muscle loss, fatigue, hormonal disruption and nutrient deficiencies, and it is hard to maintain. The floor keeps the target in a range most people can sustain; go lower only under professional supervision.
Why use 7,700 kcal per kg?
It is the classic approximation for the energy stored in a kilogram of mixed body tissue. Real-world results vary with water balance, adaptive metabolism and body composition, so treat it as a planning estimate and adjust from your actual trend.
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Educational estimate only — not medical, dietary or fitness advice. Individual needs vary; consult a qualified clinician or registered dietitian before making health decisions.