Free tools · Nutrition & Energy
Cutting Calculator
Free · No signupCalorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
Your stats
Daily target
2204kcal/day
551 kcal below TDEE
BMR
1778 kcal
TDEE
2755 kcal
Protein
176 g
Protein
176 g
704 kcal
Carbs
238 g
952 kcal
Fat
61 g
549 kcal
At this rate, a move toward your goal is on the order of 16 weeks (around Jan 6, 2027). Treat it as a window, not a promise.
Questions
Should I cut or bulk?
Use the bulk-or-cut quiz if you are unsure. As a rough rule, higher body fat favors a cut first; already-lean lifters usually lean bulk.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
Calorie Deficit Calculator
Daily calorie target, projected timeline, and a realistic weekly rate. Works for cuts and slower fat loss.
Bulking Calculator
A small surplus, protein target, and expected gain rate for a lean bulk — not a dirty bulk.
Bulk or Cut Quiz
Should you cut, lean bulk, recomp, or maintain? A short quiz from body fat, training age, and goal — not a vibe check.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.