Cutting Calorie Target Calculator

About this calculator

A cutting calorie target is the daily intake used during a fat-loss phase: your TDEE (Total Daily Energy Expenditure) minus a deficit sized to your weekly fat-loss goal. The math leans on the classic rule of thumb that one pound of body fat holds about 3,500 kcal (roughly 7,700 kcal per kilogram), so losing 1 lb a week means eating about 500 kcal less than TDEE every day, and 1.5 lb a week means about 750 kcal less.

Coaches and dieters generally keep the deficit in the 500–750 kcal/day range — steep enough to see weekly progress but shallow enough to preserve muscle, energy, and hormone balance. This calculator is a staple for people actively dieting, as well as for bodybuilders and physique coaches planning a structured "cut" phase after a muscle-building bulk.