1. What is Calorie Intake For Cutting?

Calorie intake for cutting refers to the daily calorie consumption designed to create a controlled energy deficit for fat loss while preserving muscle mass. A 500 kcal deficit is commonly recommended for sustainable weight loss of approximately 0.5 kg (1 lb) per week.

2. How Does the Calculator Work?

The calculator uses the cutting formula:

Where:

• \( Intake \) — Daily calorie intake for fat loss (kcal/day)
• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( 500 \) — Calorie deficit for optimal fat loss

Explanation: This formula creates a moderate calorie deficit that promotes steady fat loss while minimizing muscle loss and metabolic adaptation.

3. Importance of Calorie Deficit for Fat Loss

Details: A controlled calorie deficit is essential for effective fat loss. Too large a deficit can lead to muscle loss, metabolic slowdown, and nutrient deficiencies, while too small a deficit may not produce noticeable results.

4. Using the Calculator

Tips: Enter your accurate TDEE value in kcal/day. Ensure your TDEE calculation accounts for your activity level, age, weight, and height for optimal results.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: A 500 kcal deficit typically results in about 0.5 kg (1 lb) of fat loss per week, which is considered sustainable and minimizes muscle loss.

Q2: Should I adjust my intake over time?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your intake every 4-6 weeks or after significant weight loss.

Q3: What if I'm very active?
A: Highly active individuals may need a smaller deficit to maintain energy levels and performance. Consider a 300-400 kcal deficit instead.

Q4: How important is protein intake during cutting?
A: Crucial. Higher protein intake (1.6-2.2 g/kg) helps preserve muscle mass during calorie restriction.

Q5: When should I take diet breaks?
A: Consider a 1-2 week diet break at maintenance calories every 8-12 weeks to prevent metabolic adaptation and mental fatigue.