Cut Calculator

Step-by-Step Guide to Using the Cut Calculator

Understanding Input Fields

Before using the Cut Calculator, familiarize yourself with the input fields required to perform the calculations. Each input field serves a specific purpose and helps personalize your cutting plan according to your body composition and goals.

Step 1: Enter Your Current Body Weight

Field: Current Body Weight (kg)

Enter your current body weight in kilograms. Ensure the value is between 40 kg and 250 kg. This measurement is crucial as it helps determine your Lean Body Mass and other subsequent calculations.

Step 2: Provide Your Current Body Fat Percentage

Field: Current Body Fat (%)

Input your body fat percentage, which should be between 1% and 50%. This value assists in accurately calculating your Lean Body Mass, an important metric for setting realistic weight loss goals.

Step 3: Set Your Target Body Fat Percentage

Field: Target Body Fat (%)

Enter your target body fat percentage, ensuring it is also within the range of 1% to 50%. This field is necessary to calculate your Target Weight and, in turn, the weight you need to lose to reach your goal.

Step 4: Select Your Activity Level

• Sedentary (little or no exercise) – 1.2
• Lightly active (1-3 days/week) – 1.375
• Moderately active (3-5 days/week) – 1.55
• Very active (6-7 days/week) – 1.725
• Extremely active (very intense exercise daily) – 1.9

Choose your level of physical activity from the dropdown menu. This selection is used in calculating your Total Daily Energy Expenditure (TDEE), which determines your calorie needs.

Step 5: Define Your Weekly Weight Loss Goal

• 0.25 kg per week (conservative)
• 0.5 kg per week (moderate)
• 0.75 kg per week (aggressive)
• 1 kg per week (very aggressive)

Select your desired weekly weight loss rate. This parameter influences the Estimated Weeks to Goal and your Daily Calorie Target.

Reviewing the Results

Upon inputting all the required data, review the results that the calculator provides. These results include important metrics such as Lean Body Mass, Target Weight, Estimated Weeks to Goal, Basal Metabolic Rate, Total Daily Energy Expenditure, Daily Calorie Target, and daily macronutrient targets (Protein, Fat, and Carbohydrate targets).

Step 6: Apply the Recommendations

With the information provided by the Cut Calculator, you can tailor your diet and exercise routine to work towards achieving your target body composition. It is advisable to consult with a healthcare professional or nutritionist when making significant changes to your diet or exercise regimen.