Cutting & Bulking Calculator

Calculate daily calories and macro targets for cutting, bulking, or maintenance phases based on your TDEE and body composition.

Inputs

Body Weight

lbs

Body Fat %

Goal

TDEE

kcal

Tab to move between fields

Results

Daily Calories

1,872 kcal

≈ 7 donuts

Protein170 g

Carbs167 g

Fat58 g

Weekly Weight Change-1.06 lbs/week

Lean Mass Kg63.22

How to Use This Calculator

Enter your current body weight and estimated body fat percentage.
Set your maintenance calorie level (TDEE).
Select the goal: cut (fat loss) or bulk (muscle gain) and your target rate of change per week.
Review the Daily Calorie Target and the Protein, Fat, and Carbohydrate Macros.
Re-calculate every 4 to 6 weeks as body weight changes to keep the deficit or surplus accurate.

How the result changes with TDEE

TDEE	Daily Calories
1,580	1,232 kcal
2,530	1,973 kcal
3,670	2,863 kcal
4,620	3,604 kcal

What each input means

Body Weight: Current body weight
Body Fat %: Estimated body fat percentage
Goal: Your current phase goal
TDEE: Your Total Daily Energy Expenditure (use a TDEE calculator if unknown)

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Body Weight = 170, Body Fat % = 18, Goal = 1, TDEE = 2400 = 4 input(s) provided
Calculate Daily Calories
1872 = 1872
Calculate Protein
Protein
170 = 170
Calculate Carbs
Carbs
167 = 167

Engine last updated July 21, 2026. Checked against 2 independently-derived tests — how we verify calculators.

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