A cutting phase, also known as a fat loss phase or "cut," is a period of intentional caloric deficit designed to reduce body fat while minimizing muscle loss. Unlike crash diets, a proper cutting approach prioritizes protein intake and strength training to preserve lean muscle mass, ensuring that the weight lost comes primarily from fat stores rather than hard-earned muscle tissue.

The key to a successful cut lies in creating a moderate caloric deficit—typically 500 to 750 calories below your Total Daily Energy Expenditure (TDEE). This allows for steady fat loss of approximately 0.5 to 1 kg per week while providing enough energy to maintain workout performance and support muscle recovery. More aggressive deficits may lead to faster weight loss initially but often result in greater muscle loss and metabolic adaptation.

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your TDEE. The recommended caloric deficit is then subtracted to give you a daily calorie target optimized for fat loss while preserving muscle.