1. What is the Fat Loss Calculator for Bodybuilding?

This calculator helps bodybuilders and fitness enthusiasts determine their optimal calorie and protein intake for effective fat loss while preserving muscle mass. It uses scientifically-backed formulas tailored for bodybuilding goals.

2. How Does the Calculator Work?

The calculator uses two key formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Weight \) — Your body weight in kilograms
• 500 kcal — Recommended daily deficit for steady fat loss
• 2.2 g/kg — Optimal protein intake for muscle preservation during cutting

Explanation: The 500 kcal deficit creates about 1 pound (0.45 kg) of fat loss per week, while the high protein intake helps maintain muscle mass.

3. Importance of Proper Caloric Deficit

Details: A controlled 500 kcal deficit balances effective fat loss with muscle preservation. Larger deficits may cause muscle loss, while smaller deficits slow progress.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current body weight. For best results, track your intake and adjust based on weekly progress.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: This creates steady, sustainable fat loss of about 1 pound per week while minimizing muscle loss.

Q2: Why 2.2g protein per kg?
A: Research shows this amount optimizes muscle protein synthesis and preservation during calorie restriction.

Q3: How should I distribute my macros?
A: After protein (2.2g/kg), fill remaining calories with carbs and fats based on preference (typically 20-30% fats, rest carbs).

Q4: Should I adjust as I lose weight?
A: Yes, recalculate weekly as your weight and TDEE change. Protein should stay at 2.2g/kg of current weight.

Q5: What if I'm not losing weight?
A: Double-check your TDEE and tracking accuracy. Metabolic adaptation may require periodic adjustments.