Body Cutting (Definition) Calculator
Calculate macronutrient splits specifically for fat loss while retaining muscle. Features "Refeed Day" strategies and high-protein coefficients.
About
Standard weight loss calculators often fail athletes because they do not prioritize muscle retention. This Cutting Calculator is designed for body composition, not just scale weight. It utilizes the Lean Body Mass (LBM) method to prescribe protein intake, ensuring that the caloric deficit comes primarily from adipose stores rather than muscle tissue.
Key features include the integration of Refeed Days (temporary caloric surplus) to upregulate leptin levels and prevent metabolic crashing. This tool supports various protocols like Low Fat or Carb Cycling, providing a granular macronutrient breakdown tailored for the definition phase.
Formulas
The calculation prioritizes protein based on lean mass, then allocates essential fats, filling the remaining caloric budget with carbohydrates.
Reference Data
| Nutrient | Role in Cutting | Recommended Range | cal/g |
|---|---|---|---|
| Protein | Muscle Retention / Satiety | 2.2 - 3.0 g/kg LBM | 4 |
| Carbohydrates | Training Intensity / Glycogen | Variable (Timing is key) | 4 |
| Fats | Hormonal Baseline | Min 0.6 g/kg Bodyweight | 9 |
| Refeed Carb | Leptin Spike | ↑ 150% of Base | 4 |
| Fiber | Digestion / Satiety | 10 - 15 g per 1000kcal | 2 |
| Water | Hydration / Volumization | 4 - 6 Liters | 0 |