How to Calculate Calorie Deficit for Cutting: A Comprehensive Guide

October 11, 2025 •

3 min read

The human body requires a steady supply of energy, and to lose fat, you must consume fewer calories than you burn. This process, known as creating a calorie deficit, is the cornerstone of any successful cutting phase in fitness.

Quick Summary

This guide provides a detailed, step-by-step method for how to calculate a calorie deficit for cutting, including finding your maintenance calories and setting a safe, sustainable target. It covers the importance of tracking macros and adjusting your intake as you progress.

Key Points

Calculate Your Maintenance Calories (TDEE): Determine your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiply by your activity level factor to find your TDEE.
Set a Moderate Deficit: Aim for a sustainable daily calorie deficit of 300-500 calories for a healthy and consistent fat loss of about 1 pound per week.
Prioritize Protein Intake: Maintain a high protein intake (approx. 1g per pound of body weight) to preserve muscle mass while cutting body fat.
Track and Adjust: Monitor your weight weekly and adjust your calorie intake downwards as your TDEE decreases with weight loss.
Combine Diet with Exercise: For best results, pair your calorie deficit with regular exercise that includes both strength training and cardio.
Focus on Whole Foods: Emphasize nutrient-dense foods to stay satiated and maintain energy levels throughout your cut.
Stay Hydrated: Drink plenty of water to help manage appetite and support metabolism during your cut.

Understanding the Basics: BMR and TDEE

To calculate your calorie deficit for cutting, you first need to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your BMR is the energy your body needs at rest, while TDEE includes BMR and all physical activity.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

The Mifflin-St Jeor equation is a common way to estimate BMR using weight, height, age, and gender. The formula is:

Mifflin-St Jeor Formula:

Men: BMR = $(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$
Women: BMR = $(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Step 2: Determine Your Total Daily Energy Expenditure (TDEE)

Multiply your BMR by an activity level factor to estimate your TDEE. Activity factors range from 1.2 for sedentary to 1.9 for extremely active.

Step 3: Set Your Calorie Deficit

Subtract calories from your TDEE to create a deficit. A moderate daily deficit of 300-500 calories is recommended for healthy fat loss, aiming for about one pound per week (as 3,500 calories equals approximately one pound of fat). Larger deficits (over 750-1000 calories) are not advised due to risks like muscle loss and metabolic slowdown.

The Role of Macronutrients in Your Cutting Phase

Proper macronutrient intake is vital for preserving muscle during a calorie deficit. Aim for high protein (around 1 gram per pound of body weight), 25-30% of calories from healthy fats, and the remaining calories from complex carbohydrates to fuel activity.

Adjusting Your Calorie Intake

Your TDEE decreases as you lose weight. Monitor your progress weekly by tracking your weight and adjust your calorie intake slightly downwards when weight loss plateaus.

Comparison of Cutting Calorie Deficit Levels


Deficit Level	Daily Calorie Reduction	Weekly Weight Loss (Approx.)	Pros	Cons
Small Deficit	200-300 calories	~0.5 lb	Best for lean individuals, maximizes muscle retention, highly sustainable	Slower results, requires patience and meticulous tracking
Moderate Deficit	500 calories	~1 lb	Ideal for most people, effective balance of fat loss and muscle preservation	Requires consistent tracking, progress can feel slow at times
Large Deficit	750-1000 calories	1.5-2 lbs	Fastest fat loss, suitable for individuals with higher body fat percentage	Higher risk of muscle loss, more difficult to adhere to, can cause side effects like fatigue

Practical Tips for Achieving Your Deficit

Prioritize Nutrient-Dense Foods: Choose whole foods like lean proteins, vegetables, and fruits for better satiety and nutrition.
Increase Physical Activity: Combine dietary changes with exercise, including cardio and strength training, for optimal results.
Track Your Intake: Use a food logging app and consider weighing food for accuracy in tracking calories and portions.
Stay Hydrated: Drink plenty of water to help manage hunger and support health.

Conclusion: Sustainable Progress is Key

Calculating a calorie deficit for cutting involves determining your energy needs and creating a safe, sustainable deficit. Focusing on a moderate approach, adequate protein, nutrient-dense foods, and consistent exercise will help you achieve fat loss while preserving muscle. Track your progress and adjust your plan as needed for lasting results.

Frequently Asked Questions

The most reliable method involves two steps: first, calculate your BMR using the Mifflin-St Jeor formula, then multiply that by your activity level to find your TDEE. From your TDEE, subtract a moderate deficit of 300-500 calories to find your daily target for fat loss.

While a larger deficit (750-1000 calories) can result in faster initial weight loss, it carries a higher risk of muscle loss, metabolic slowdown, and negative side effects like fatigue. A moderate deficit is generally more sustainable and better for long-term body composition goals.

You should recalculate your TDEE or adjust your calorie targets every few weeks, or whenever you notice your weight loss has stalled. As you lose weight, your energy needs will decrease, so regular adjustments are important for continued progress.

You can minimize muscle loss by ensuring a high protein intake and continuing strength training during your cut. Eating enough protein helps your body retain lean mass even while in a calorie deficit.

While the principle of a calorie deficit is key, the quality of your food matters for your health, satiety, and body composition. Focusing on nutrient-dense foods helps preserve muscle, control hunger, and provide necessary micronutrients, making the process more effective and sustainable.

Daily weight fluctuations are normal and often caused by water weight, salt intake, and other factors. For a more accurate measure of progress, track your weight daily and use your weekly average to assess trends, rather than focusing on single-day readings.

Strategies to combat hunger include staying well-hydrated, consuming plenty of protein and fiber to increase satiety, and choosing nutrient-dense foods. Some people also find that timing their meals around their hunger peaks is helpful.