Cutting & Bulking Calculator

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

Body Weight

lbs

Body Fat %

Goal

TDEE

kcal

Tab to move between fields

Daily Calories

1,872 kcal

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.

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