Free Tool
Cut & Bulk Duration Calculator
Choose cut or bulk. We will estimate the weeks required, the daily calorie target, and flag rates that historically cost muscle or pack on fat.
New to cutting and bulking? Read the plain-English definition →
Estimated duration
11 weeks
Roughly 3 months at 1.43 lb/week.
Total weight change
15.6 lb
Daily deficit
711 kcal
Total deficit
54,650 kcal
Set your goal weight and let Zealova auto-adjust calories
Zealova reads your weekly weigh-ins, compares actual change to target, and nudges your daily calories so the cut or bulk lands on schedule.
Free 7-day trial. $7.99/mo or $59.99/yr after. Cancel anytime.
Methodology + Sources
- Helms ER et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. JISSN 11:20.
- Garthe I et al. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. IJSNEM 21(2): 97-104.
- Aragon AA, Schoenfeld BJ (2013). Nutrient timing revisited: is there a post-exercise anabolic window? JISSN 10:5.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
How fast can I lose fat without losing muscle?+
Roughly 0.5 to 1.0 percent of bodyweight per week (Helms et al. 2014). The Garthe study showed athletes losing weight at 0.7% per week kept lean mass, while those losing at 1.4% per week lost meaningful strength and muscle. Below 0.4% is unnecessarily slow for most people.
How slow should I bulk?+
Intermediate lifters should aim for 0.25 to 0.5 percent of bodyweight per week. The Aragon-Schoenfeld guidance is on the lower end of that range. Faster than 0.5% usually means more fat per pound gained, which extends the cut needed afterward.
Why does the body fat math look so harsh?+
When you cut, fat-free mass stays roughly constant. So losing 7 percentage points of body fat means losing the absolute pounds of fat, which is bigger than you might expect. The formula assumes ideal muscle retention. Real cuts run a touch longer because adherence dips.
Should I take diet breaks?+
Yes, especially on long cuts. A 1-2 week refeed at maintenance every 8-12 weeks helps restore leptin, training quality, and adherence. The Matador study (Byrne 2018) showed intermittent dieters lost more fat than continuous dieters across the same total deficit.
My cut shows 30+ weeks. Now what?+
Either set a more modest body fat target, raise the weekly loss rate toward 1%, or split the cut into two phases with a maintenance break in the middle. Trying to grind through six consecutive months of deficit almost always breaks before the target.
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