Cutting Diet: Lose Fat While Preserving Muscle (2025)

A proper cutting diet reveals the physique you built. Strategic fat loss exposes facial definition, creates the V-taper, and showcases muscle development—transforming your appearance more than any other phase.

This comprehensive guide provides the exact cutting diet protocol for maximum fat loss with zero muscle loss.

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**Get your cutting plan:** [Take our quiz](/quiz) for personalized macros and meal planning for your cut.

What Is Cutting

The Definition

*Cutting:*

• →Fat loss phase
• →Maintain muscle mass
• →Caloric deficit required
• →Strategic and systematic
• →Time-limited (8-16 weeks)

*Not:*

• →Starvation
• →Crash dieting
• →Extreme restriction
• →Long-term lifestyle
• →Permanent approach

*Goal:*

• →Lose 1-2 lbs per week
• →Preserve all muscle
• →Maintain strength 90%+
• →Reveal definition
• →Look aesthetic

When to Cut

*Start Cutting When:*

• →15%+ body fat (men)
• →Want to see abs
• →Summer approaching
• →Photo shoot coming
• →After bulk phase
• →Feel too soft

*Don't Cut If:*

• →Under 12% body fat (health risk)
• →Still building muscle
• →Weak/small frame
• →Need to bulk first
• →In growth phase

*Ideal Starting Point:*

• →15-18% body fat
• →Good muscle base
• →Decent strength
• →Ready to reveal it

Calculate your cutting macros →

The Science of Cutting

Caloric Deficit

*The Only Way:*

• →Burn more than you consume
• →Creates energy deficit
• →Forces fat burning
• →No way around this
• →Physics, not magic

*Deficit Size:*

*Moderate (500 cal):*

• →1 lb per week loss
• →Sustainable
• →Muscle preservation best
• →Recommended for most

*Aggressive (750 cal):*

• →1.5 lbs per week
• →Faster results
• →More muscle loss risk
• →For experienced only

*Extreme (1000+ cal):*

• →2+ lbs per week
• →Not recommended
• →Significant muscle loss
• →Unsustainable
• →Last resort only

Protein Priority

*Why High Protein:*

• →Preserves muscle in deficit
• →High satiety (keeps full)
• →Thermogenic effect (burns calories digesting)
• →Maintains strength
• →Critical for success

*How Much:*

• →1-1.2g per lb bodyweight
• →Higher in deficit than bulk
• →Every meal
• →Non-negotiable
• →Priority #1

Fat Minimum

*Don't Go Too Low:*

• →0.3-0.4g per lb bodyweight minimum
• →Hormone production (testosterone)
• →Nutrient absorption
• →Satiety
• →Health critical

*Too Low Fat:*

• →Testosterone drops
• →Muscle loss accelerates
• →Libido tanks
• →Mood crashes
• →Energy plummets

Carb Manipulation

*Flexible Approach:*

• →Fill remaining calories with carbs
• →Adjust based on training
• →Higher on training days
• →Lower on rest days (optional)
• →Less critical than protein/fat

Cutting Macros

Calculate Your Numbers

*Step 1: Find TDEE*

• →Use TDEE calculator
• →Or track 7 days maintenance
• →Average daily calories
• →Your baseline

Example: 180 lb male, moderately active

• →TDEE: 2500 calories

*Step 2: Create Deficit*

• →TDEE minus 500 calories
• →2500 - 500 = 2000 calories
• →Target daily intake

*Step 3: Set Protein*

• →1.2g per lb bodyweight
• →180 lbs x 1.2 = 216g protein
• →216g x 4 cal = 864 calories from protein

*Step 4: Set Fat*

• →0.35g per lb bodyweight
• →180 lbs x 0.35 = 63g fat
• →63g x 9 cal = 567 calories from fat

*Step 5: Fill with Carbs*

• →Remaining calories = carbs
• →2000 - 864 - 567 = 569 calories
• →569 / 4 = 142g carbs

*Final Macros:*

• →2000 calories
• →216g protein (43%)
• →63g fat (28%)
• →142g carbs (29%)

Macro Tracking

*Be Precise:*

• →Food scale essential
• →Track everything
• →Cooking oil counts
• →Sauces count
• →Gum doesn't count
• →Everything else does

*MyFitnessPal:*

• →Best tracking app
• →Scan barcodes
• →Custom recipes
• →Daily tracking
• →Consistency key

The Cutting Diet Structure

Meal Frequency

*Doesn't Matter Much:*

• →3-6 meals works
• →Total daily macros matter
• →Meal timing less important
• →Personal preference
• →Whatever you'll stick to

*Options:*

*6 Small Meals:*

• →Constant energy
• →Never hungry
• →More food prep
• →Bodybuilder classic

*3-4 Larger Meals:*

• →More satisfying
• →Less prep
• →Easier socially
• →More practical

*Intermittent Fasting:*

• →Skip breakfast
• →Larger meals
• →16:8 window
• →Great for cutting
• →Appetite control

Sample Day (2000 calories)

*Meal 1 - Breakfast (400 cal):*

• →3 whole eggs + 3 egg whites
• →1/2 cup oats
• →Black coffee
• →~45g protein, 35g carbs, 15g fat

*Meal 2 - Lunch (550 cal):*

• →8 oz chicken breast
• →1 cup white rice
• →2 cups broccoli
• →~60g protein, 50g carbs, 5g fat

*Meal 3 - Pre-Workout (300 cal):*

• →Protein shake (whey + water)
• →1 banana
• →~30g protein, 35g carbs, 2g fat

*Meal 4 - Dinner (550 cal):*

• →8 oz lean ground turkey
• →1 medium sweet potato
• →2 cups mixed vegetables
• →1 tsp olive oil
• →~55g protein, 45g carbs, 12g fat

*Meal 5 - Before Bed (200 cal):*

• →1 cup Greek yogurt (nonfat)
• →~30g protein, 15g carbs, 0g fat

*Daily Total:*

• →2000 calories
• →220g protein
• →180g carbs
• →34g fat
• →Slight over on protein (fine)

Best Cutting Foods

Protein Sources

*Lean Proteins (Priority):*

• →Chicken breast (no skin)
• →Turkey breast
• →White fish (cod, tilapia)
• →Egg whites
• →Greek yogurt (nonfat)
• →Protein powder (whey/casein)
• →Tuna (canned in water)

*Moderate Fat Proteins:*

• →Whole eggs (some)
• →Salmon
• →Lean beef (93/7 or leaner)
• →Cottage cheese

*Avoid:*

• →Fatty cuts of meat
• →Fried proteins
• →High-fat cheeses
• →Processed meats

Carb Sources

*Best Choices:*

• →White rice (easy digestion)
• →Sweet potato
• →Oats
• →Cream of rice
• →Potatoes
• →Ezekiel bread
• →Fruit (berries, banana, apple)

*Limit:*

• →Pasta (high calorie)
• →Bread (not filling)
• →Processed carbs
• →Sugary foods

*Vegetables (Unlimited):*

• →Broccoli
• →Asparagus
• →Spinach
• →Cauliflower
• →Peppers
• →Cucumber
• →Lettuce
• →Brussels sprouts

Fat Sources

*Healthy Fats:*

• →Olive oil (cooking)
• →Avocado (small amounts)
• →Nuts (measured)
• →Nut butter (measured)
• →Egg yolks
• →Fatty fish

*Measure Carefully:*

• →1 tsp oil = 40 calories
• →1/4 avocado = 60 calories
• →1 oz nuts = 160-180 calories
• →Adds up fast

Training During Cut

Maintain Intensity

*Weight Training:*

• →Same weights as bulk
• →Fight to maintain strength
• →Don't increase volume
• →May need extra rest
• →Priority: muscle preservation

*Reps/Sets:*

• →6-10 reps still
• →Heavy compound lifts
• →3-5 sets per exercise
• →Signal to keep muscle
• →Don't go light

*Frequency:*

• →3-5x per week
• →Same as bulk
• →Don't overtrain
• →Recovery harder in deficit

Add Cardio Strategically

*When:*

• →After plateau (not immediately)
• →Start with 2-3x weekly
• →20-30 minutes
• →Moderate intensity
• →Tool in toolbox

*Types:*

• →LISS (walking, cycling)
• →MISS (jogging)
• →HIIT (sprints) - advanced
• →Preference matters

*Don't:*

• →Excessive cardio
• →Hours daily
• →Kill yourself
• →Sacrifice lifting
• →Burn out

Supplements for Cutting

Essential

*Protein Powder:*

• →Convenient protein
• →Whey isolate best
• →1-2 scoops daily
• →Hit protein goals easily

*Multivitamin:*

• →Cover nutrient gaps
• →Micronutrient insurance
• →Basic health
• →Daily

*Fish Oil:*

• →Omega-3s
• →Heart health
• →Anti-inflammatory
• →2-3g daily

Helpful

*Caffeine:*

• →Appetite suppression
• →Energy boost
• →Training intensity
• →200-400mg pre-workout

*Creatine:*

• →Keep taking it
• →Maintains strength
• →Muscle preservation
• →5g daily

*BCAAs:*

• →If training fasted
• →Otherwise unnecessary
• →Protein sufficient
• →Optional

Not Necessary

*Fat Burners:*

• →Mostly caffeine
• →Expensive
• →Minor effect
• →Save your money

*CLA, L-Carnitine, etc.:*

• →Minimal benefits
• →Marketing hype
• →Not worth it
• →Focus on diet

Dealing with Hunger

Strategies That Work

*High Volume Foods:*

• →Vegetables unlimited
• →Huge salads
• →Low-calorie soups
• →Fill stomach
• →Minimal calories

*Protein Every Meal:*

• →Most satiating
• →Keeps full longer
• →Priority always
• →Never skip

*Drink Water:*

• →1 gallon+ daily
• →Before meals
• →Throughout day
• →Appetite suppression
• →Often thirsty not hungry

*Fiber Intake:*

• →Vegetables
• →Some fruit
• →Oats
• →Digestive health
• →Fullness

*Sugar-Free Options:*

• →Diet soda (controversial but works)
• →Sugar-free jello
• →Gum
• →Artificial sweeteners
• →Psychological help

*Sleep Enough:*

• →7-9 hours nightly
• →Regulates hunger hormones
• →Less hunger
• →Better recovery
• →Critical

Adjusting Your Cut

Monitor Progress

*Weekly Tracking:*

• →Weigh daily, average weekly
• →Photos every 2 weeks
• →Measurements bi-weekly
• →Strength in gym
• →Energy levels

*Expected Progress:*

• →1-2 lbs per week
• →Consistent loss
• →Strength maintained mostly
• →Energy decent

When to Adjust

*Plateau (2+ Weeks No Change):*

*Option 1: Reduce Calories*

• →Drop 100-200 calories
• →Reduce carbs mostly
• →Maintain protein
• →Give 2 weeks

*Option 2: Add Cardio*

• →2-3 sessions weekly
• →20-30 minutes
• →Creates deficit
• →Preserve food intake

*Option 3: Both*

• →Small calorie drop
• →Add light cardio
• →Gradual approach

*Losing Too Fast (3+ lbs/week):*

• →Increase calories slightly
• →Muscle loss likely
• →Slow it down
• →1-2 lbs ideal

Refeed Days

The Strategy

*What:*

• →Planned high-carb day
• →Restore glycogen
• →Psychological break
• →Hormone boost (leptin)
• →Physical and mental reset

*When:*

• →Once weekly
• →Or every 10-14 days
• →Leaner = more frequent
• →Necessary for longer cuts

*How:*

• →Increase carbs 100-150g
• →Drop fat slightly
• →Keep protein same
• →Maintenance calories or slight surplus

*Example Refeed Day:*

• →Normal day: 2000 cal (216p, 142c, 63f)
• →Refeed day: 2400 cal (216p, 250c, 35f)

*Benefits:*

• →Restores energy
• →Replenishes glycogen
• →Training intensity restored
• →Mental break
• →Prevents metabolic adaptation

Common Mistakes

Mistake 1: Cutting Too Fast

*Problem:*

• →Extreme deficit
• →3+ lbs weekly loss
• →Muscle loss significant
• →Unsustainable

*Solution:*

• →1-2 lbs weekly
• →Moderate deficit
• →Patience
• →Better results

Mistake 2: Too Low Protein

*Problem:*

• →Not prioritizing protein
• →Muscle loss
• →Hunger increases
• →Poor results

*Solution:*

• →1-1.2g per lb minimum
• →Every meal
• →Non-negotiable
• →Critical

Mistake 3: Excessive Cardio

*Problem:*

• →Hours daily
• →Interferes with lifting
• →Muscle loss
• →Burnout

*Solution:*

• →Minimal initially
• →2-4 sessions weekly
• →20-40 minutes
• →Progressive

Mistake 4: Zero Dietary Fat

*Problem:*

• →Tanked hormones
• →Testosterone crashes
• →Muscle loss accelerates
• →Health issues

*Solution:*

• →0.3-0.4g per lb minimum
• →Never below 40g
• →Hormone health
• →Essential

Mistake 5: Not Tracking

*Problem:*

• →Guessing portions
• →Inconsistent
• →No progress
• →Frustration

*Solution:*

• →Food scale
• →MyFitnessPal
• →Track everything
• →Precision matters

How Long to Cut

Duration

*Typical Cut:*

• →8-16 weeks
• →Depends on starting body fat
• →Target body fat
• →Deficit size
• →Individual response

*Example:*

• →Start: 18% body fat
• →Goal: 10% body fat
• →Lose: 8% body fat
• →At 1.5 lbs/week = 12-16 weeks

*Don't:*

• →Cut year-round
• →Extreme long cuts
• →Below 8-10% extended time
• →Health consequences

After the Cut

Reverse Dieting

*Don't:*

• →Immediately binge
• →Jump to maintenance
• →Rebound rapidly

*Do:*

• →Increase calories gradually
• →+100-200 weekly
• →Rebuild metabolism
• →Minimize fat gain
• →Sustainable transition

*Process:*

• →Week 1: +100 calories (mostly carbs)
• →Week 2: +100 calories
• →Week 3: +100 calories
• →Continue until maintenance
• →6-12 weeks total

Maintenance Phase

*After Reaching Goal:*

• →Maintain 4-12 weeks minimum
• →Enjoy the leanness
• →Metabolic recovery
• →Psychological break
• →Before next bulk

Take Action Tomorrow

Calculate your cutting macros today. Prep your meals. Start tomorrow. Commit to 12 weeks and transform your physique.

Get Your Cutting Plan

Our assessment provides:

• →Exact macro calculations
• →Custom meal plans
• →Progress tracking system
• →Adjustment protocols
• →Complete cutting guide

Start Your Cut →

Conclusion

Cutting reveals the physique you built. A proper cutting diet with moderate deficit, high protein, and strength training preserves muscle while shredding fat. Track precisely, progress patiently, and reveal your aesthetic potential.

Create the deficit. Hit your protein. Reveal the physique.

Health Note: Extended cutting can impact hormones and health. Don't stay extremely lean year-round. Cycle between cutting and maintaining/building phases.

Transform Your Physique →