1. What is Caloric Deficit for Cutting?

Caloric deficit is the state where you consume fewer calories than your body burns, creating an energy imbalance that leads to fat loss. A 500-calorie deficit is commonly recommended for sustainable weight loss of about 1 pound per week.

2. How Does the Calculator Work?

The calculator uses the caloric deficit formula:

Where:

• \( Calories \) — Daily calorie intake for cutting phase
• \( TDEE \) — Total Daily Energy Expenditure (maintenance calories)
• \( 500 \) — Recommended daily deficit for sustainable fat loss

Explanation: This creates a moderate deficit that promotes fat loss while preserving muscle mass and maintaining energy levels.

3. Importance of Proper Caloric Deficit

Details: A properly calculated caloric deficit ensures effective fat loss while minimizing muscle loss, metabolic adaptation, and negative side effects associated with extreme dieting.

4. Using the Calculator

Tips: Enter your accurate TDEE value. If unsure, use a TDEE calculator first. Ensure TDEE is greater than 500 calories for valid results.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit creates approximately 1 pound of fat loss per week, which is considered safe, sustainable, and effective for most individuals.

Q2: Can I use a larger deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, metabolic slowdown, fatigue, and increased risk of weight regain.

Q3: How often should I recalculate my cutting calories?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10 pounds) as your TDEE decreases with weight loss.

Q4: What if I'm not losing weight on this deficit?
A: Your TDEE may be overestimated, activity levels may have changed, or you may need to adjust based on individual metabolic factors.

Q5: Should I adjust macros during cutting?
A: Yes, maintain adequate protein intake (1.6-2.2g/kg) to preserve muscle mass while reducing overall calories.