Lean cut macro tool
Estimate a reasonable calorie deficit, protein target, carbs, and fat for a cut that preserves training performance.
Enter six basics and get a practical cutting target. The tool keeps the deficit conservative so the output is useful for real adherence, not crash dieting.
A lean cut is not just eating as little as possible. The goal is to lose fat while keeping training quality, protein intake, sleep, and daily consistency high enough to protect muscle.
Start with an estimated TDEE, subtract a moderate deficit, then set protein high enough to support lifting. Carbs and fat can flex around preference and training needs.
Treat the result as a starting target for two weeks. If weight is not moving, adjust calories slightly. If performance, hunger, or recovery collapses, the deficit is probably too aggressive.
Track the foods that move calories fastest: oils, nut butters, snacks, rice, pasta, cheese, sauces, alcohol, and restaurant meals. You do not need perfect precision everywhere, but calorie-dense foods deserve attention.
Protein is the macro most lifters should protect during a cut. A practical range is often around 1.6 to 2.2g per kg of body weight, depending on body composition, training, and preference.
This calculator uses a clear default near the middle of that range. You can adjust in Calorieo later if your coach or diet plan uses a different target.
Many people start with roughly 10 to 20 percent below TDEE or about 0.25 to 0.75kg loss per week. Faster is not always better if training and adherence suffer.
Keep protein steady first. Then adjust carbs and fat based on preference, training performance, hunger, and the foods you enjoy.
Yes. Calorieo tracks calories, protein, carbs, and fat, with photo, barcode, and text logging for meals.
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