katabolic.co.uk
Cut the broscience. Keep the muscle.
9
Free tools
100
Recipes
33
Programs
Guides
Protein
182g
Deficit
-500
TDEE
2,640
1RM
120kg
Calculators
Maintenance calories and optimal deficit
Protein, carb, and fat targets
Based on weight and goal
US Navy method estimator
Estimate from any rep range
Week-by-week projection
Training vs rest day split
Optimal sets per muscle group
Daily macro distribution
A thick protein shake with oats, Greek yoghurt and fruit — 40g protein, 400 calories, genuinely meal-replacing in 2 minutes.
390 kcal · 32g protein
330 kcal · 36g protein
290 kcal · 14g protein
How to structure rest days for optimal recovery during a cut — what counts as active recovery and how to avoid doing too much.
An evidence-based review of adaptogenic herbs for stress, cortisol management, and performance during a cut.
How alcohol affects fat loss, calorie balance, hormone levels, and sleep during a cut — and how to manage it without derailing your progress.
Are artificial sweeteners safe during a cut? Examine the evidence on aspartame, stevia, and sucralose for fat loss, hunger, and gut health.
How to batch cook high-protein meals efficiently during a cut — step-by-step approach for cooking 5–7 days of food in a single session.
Use our free TDEE calculator to find your deficit, browse the recipe collection, and pick a program that fits your schedule.
