Free tool
KNOW YOUR CALORIES AND MACROS
Plug in your details for your calorie and macro target estimates, whether maintenance or a deficit.
And if you compete in a weight category sport, scroll down to check if you can make weight in time (+safely).
Your numbers
BMR
1,749 kcal
Activity multiplier
1.55x
4 training days/wk
TDEE
2,711 kcal
Conservative cut
0.5% / week, sustainable2,271 kcal/day
- Daily deficit
- 440 kcal
- Loss per week
- 0.40 kg
Aggressive cut
1% / week, harder to hold1,831 kcal/day
- Daily deficit
- 880 kcal
- Loss per week
- 0.80 kg
Daily macros
Totals to approximately 2,272 kcal.
Making weight
WILL YOU MAKE WEIGHT IN TIME?
Cutting for a competition? Add your target weight and weigh-in date to see whether your timeline is realistic. Built for BJJ and combat sports.
Timeline check
Have you got enough time?
If you know it. Leave blank if you are not sure.
Verdict
Doable, but you'll need a faster, more aggressive cut nearer 1% per week. Tighter margins, less room for error.
Steady plan needs 16 weeks. Aggressive plan needs 8 weeks. You've got 8.
You have not entered a body fat estimate, so this cannot check whether your target is realistically achievable. There is always a limit to how much weight you can lose, set by how much fat you actually have to spare. If your target feels aggressive, add your body fat above, or check with a coach.
Week-by-week plan
| Week | Start (kg) | End (kg) | Daily kcal |
|---|---|---|---|
| 1 | 80.00 | 79.60 | 2,264 |
| 2 | 79.60 | 79.20 | 2,260 |
| 3 | 79.20 | 78.81 | 2,256 |
| 4 | 78.81 | 78.41 | 2,253 |
| 5 | 78.41 | 78.02 | 2,249 |
| 6 | 78.02 | 77.63 | 2,245 |
| 7 | 77.63 | 77.24 | 2,241 |
| 8 | 77.24 | 76.86 | 2,237 |
| 9 | 76.86 | 76.47 | 2,233 |
| 10 | 76.47 | 76.09 | 2,229 |
| 11 | 76.09 | 75.71 | 2,226 |
| 12 | 75.71 | 75.33 | 2,222 |
| 13 | 75.33 | 74.95 | 2,218 |
| 14 | 74.95 | 74.58 | 2,214 |
| 15 | 74.58 | 74.21 | 2,211 |
| 16 | 74.21 | 74.00 | 2,209 |
These weekly figures are estimates, not fixed targets. Bodies do not read spreadsheets, so go off the scale and how you feel, and expect to nudge calories a little lower if the weight stalls, or ease off if your training starts to suffer. The other thing the maths cannot see is how much fat you actually have to lose. If you are already lean, there is less to give, the cut gets harder and the risks go up, so you may need smaller steps or a different approach entirely. The leaner you are, the more this is worth planning with a nutritionist (me) rather than a calculator.
Want this built around your exact weigh-in, your training and your goals? Book a free consultation, the first step of coaching with me.
Book a free consultationTake your plan with you
Download a personalised PDF with your targets, macros and the full week-by-week schedule.
This calculator gives estimates to guide planning. It is not medical advice. Aggressive weight cuts carry real risks, so get proper support if you're cutting hard or close to a weigh-in.
Want this built around your exact weigh-in, your training and your goals?
Book a free consultation, the first step of coaching with me.