1. What is Calorie Deficit for Cutting?

Calorie deficit for cutting refers to consuming fewer calories than your body burns, creating an energy deficit that leads to fat loss. A 500-calorie daily deficit is commonly recommended for sustainable weight loss of about 1 pound per week.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( Cut\ Calories \) — Daily calorie intake for weight loss
• \( Maintenance \) — Your maintenance calorie level
• \( 500 \) — Recommended daily calorie deficit

Explanation: This creates a 3500-calorie weekly deficit, which typically results in 1 pound of fat loss per week.

3. Importance of Calorie Deficit

Details: Proper calorie deficit calculation is crucial for effective fat loss while preserving muscle mass, ensuring sustainable progress, and avoiding metabolic adaptation.

4. Using the Calculator

Tips: Enter your maintenance calories in kcal/day. The value must be greater than 500 to ensure you're eating above basal metabolic rate.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 calories deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week - a safe and sustainable rate.

Q2: How do I find my maintenance calories?
A: Use TDEE calculators, track your intake and weight for 2-3 weeks, or consult with a nutrition professional for accurate assessment.

Q3: Can I create a larger deficit?
A: While possible, larger deficits may lead to muscle loss, metabolic slowdown, and unsustainable hunger. 500-750 calories is generally recommended.

Q4: Should I adjust as I lose weight?
A: Yes, recalculate every 4-6 weeks as your maintenance calories decrease with weight loss to continue progress.

Q5: What about macronutrients?
A: While calories drive weight loss, adequate protein (1.6-2.2g/kg) is crucial for muscle preservation during cutting phases.