Cutting Calorie Calculator

Free cutting calorie calculator. Deficit calories and macros for fat loss.

Balanced Keto Bulk Cut

How to Use

  1. Enter age, gender, weight, height, and activity.
  2. Choose your goal.
  3. View daily calories, macro grams, and charts.

Mifflin-St Jeor calorie calculation

BMR = calories at rest. TDEE = BMR × activity. Goal adjusts calories (cut ≈ −20%, bulk ≈ +15%). Macro grams = calorie share ÷ 4 (protein/carbs) or ÷ 9 (fat).

Keto uses a high-fat / very-low-carb split. Cut raises protein share. Bulk raises carbs for training fuel.

Frequently Asked Questions

What formula is used?
Mifflin-St Jeor for BMR, multiplied by activity level for TDEE. Macros adjust for your goal and diet style.
What is a calorie deficit for cutting?
A common starting point is TDEE minus ~20%. Adjust based on weekly progress.
Why does the pie look similar when I only change weight?
Macro percentages stay the same for a diet style (e.g. cut = 40/30/30). Absolute grams change — the bar chart shows that. Switch keto/bulk/cut to change the pie split.

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