How fast can cutting reasonably run a cutting phase?
0.5–1% of bodyweight per week is the sweet spot. The calculator picks within that band and protects lean mass by capping the deficit.
Fat Loss Calculator a cutting phase
Most fat-loss calculators sell speed. a cutting phase reward the opposite: a deficit you can hold for months, not a sprint that collapses by week six. This page builds a daily calorie target and timeline for cutting around what research actually supports — a 20% deficit, capped, floored, and stretched by a 10% buffer because real life is messier than the math.
Why pace matters for a cutting phase
Fast fat loss costs lean mass and adherence. a cutting phase progress fastest when the weekly rate sits at 0.5–1% of bodyweight — fast enough to feel the trend, slow enough to keep training and recovery intact.
Anyone can lose weight for a fortnight. cutting who finish a cutting phase were running a deficit they could still hit on month three.
How the calculator builds your plan for a cutting phase
TDEE comes from Mifflin-St Jeor plus activity. The deficit is set at 20%, clamped between 300 and 750 kcal/day, and the daily target is floored at 1200 (women) / 1400 (men). a cutting phase respects health markers — no aggressive starvation defaults.
Weeks-to-goal multiplies the math by 1.10 to account for adaptation. Treat the timeline as honest, not optimistic.
How AJYX runs a cutting phase
Inside AJYX, your fat-loss plan adapts as the weight trend responds — the app rebalances calories before plateaus and integrates training so lean mass holds throughout a cutting phase.
Use this page as the standalone read. Move into the app once you want a cutting phase managed instead of recalculated.
FAQ
Should cutting ever push for a bigger deficit?
Short windows (4–6 weeks) of a 25–30% deficit are workable with rigorous recovery and high protein. As a default, no — adherence drops more than the deficit gains.
What happens if cutting stall during a cutting phase?
First check actual adherence over the past 2 weeks (it is usually the answer). If real, drop calories by 100–150/day or add 1–2 strength sessions before cutting further.