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减脂热量计算器

找到最佳热量缺口，减脂同时保留肌肉。

How Does a Cutting Calories Calculator Work?

A cutting phase aims to reduce body fat while retaining as much lean muscle mass as possible. This calculator starts by estimating your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then subtracts a controlled deficit of 300 to 600 calories depending on your body fat level and training experience. Research consistently shows that aggressive deficits above 750 calories increase muscle loss, hormonal disruption, and metabolic adaptation. The calculator also sets protein high at 2.0 to 2.4 grams per kilogram of body weight, which multiple studies have confirmed is critical for preserving muscle during energy restriction. Fat intake is kept at a minimum of 0.8 grams per kilogram to support testosterone and estrogen production, and the remaining calories are allocated to carbohydrates to maintain training performance. The output gives you a daily target that balances fat loss speed with muscle preservation.

Strategies to Maximise Fat Loss Without Losing Muscle

The single most important factor during a cut is maintaining your strength training volume and intensity. Many people make the mistake of switching to light weights and high reps, but research shows that heavy compound training is the strongest signal for muscle retention. Aim to keep your working weights as close to your bulk-phase numbers as possible, even if you need to reduce total sets slightly. Prioritise sleep because cortisol rises sharply during caloric restriction, and poor sleep amplifies this effect, accelerating muscle breakdown. Consider implementing refeed days where you eat at maintenance with extra carbohydrates once per week to temporarily restore leptin levels and training performance. A moderate rate of weight loss of 0.5 to 1.0 percent of body weight per week is the sweet spot endorsed by most sports nutrition researchers for preserving muscle while losing fat consistently.

常见问题

How big should my caloric deficit be for cutting?▼
A deficit of 300 to 600 calories below your TDEE is optimal for most people. If you carry more body fat, you can sustain a larger deficit of up to 600 calories without significant muscle loss. Leaner individuals should use a smaller deficit of 300 to 400 calories because the risk of muscle loss increases as body fat decreases. Avoid crash diets with extreme deficits as they lead to metabolic adaptation and rebound weight gain.
How much protein do I need while cutting to keep muscle?▼
Research recommends 2.0 to 2.4 grams of protein per kilogram of body weight during a cut, which is higher than during maintenance or bulking. The caloric deficit creates a catabolic environment, and elevated protein intake counteracts this by maintaining muscle protein synthesis. Spread your intake across four to five meals for optimal absorption and satiety throughout the day.
How long should a cutting phase last?▼
Most cutting phases last eight to sixteen weeks depending on how much fat you need to lose. Losing 0.5 to 1.0 percent of body weight per week is a sustainable rate. Extended cuts beyond sixteen weeks often lead to metabolic adaptation, hormonal disruption, and training burnout. If you need to lose more, consider a diet break at maintenance calories for two weeks before resuming your deficit.
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