Cutting (or fat loss) is the controlled reduction of body fat percentage while maximizing muscle mass retention.
Unlike regular weight loss, where both fat and muscle are lost, a proper cut requires precise calorie balancing, high protein intake, and smart macronutrient distribution.
The main mistake during a cut is too aggressive a calorie deficit, which leads to muscle loss, a slower metabolism, and rebound weight gain after the diet ends. In this article, we'll break down how to calculate your deficit correctly, distribute macronutrients, build a meal plan, and adjust it based on results for effective fat loss.
Important: if you're not yet familiar with the basics of nutrition for strength training, we recommend first reading our article on macronutrients in bodybuilding: protein, fat, and carbs.
Contents
- Step 1: Create a Calorie Deficit
- Step 2: Calculate Your Macronutrients
- Step 3: Choose the Right Foods for Cutting
- Step 4: Distribute Your Meals
- Sample Cutting Meal Plans
- Refeeds and Carb Cycling
- Common Cutting Mistakes
- Adjusting Based on Results
Step 1: Create a Calorie Deficit
Fat loss is only possible with a calorie deficit — when you consume less than you burn.
Calculating Maintenance Calories
Basal metabolic rate (BMR): Weight (kg) × 24 for men Weight (kg) × 22 for women
Total daily energy expenditure (TDEE): BMR × activity factor
Activity factors:
- 1.375 — training 1–3 times/week
- 1.55 — training 3–5 times/week
- 1.725 — training 6–7 times/week
Example: A man weighing 85 kg, training 4 times a week: BMR: 85 × 24 = 2040 TDEE: 2040 × 1.55 ≈ 3200 calories/day
Creating the Deficit
Optimal deficit: -300 to -500 calories
Example: 3200 - 400 = 2800 calories
Target rate: -0.5 to -0.8 kg per week. Don't create a deficit larger than 500-700 — this will lead to muscle loss.
Looking to do the opposite? Read How to Build a Meal Plan for Bulking.
Step 2: Calculate Your Macronutrients
During a cut, macronutrient distribution is critical for preserving muscle.
Optimal Ratio for Cutting
Protein: 2-2.5 g/kg — high protein protects muscle during a deficit.
Fat: 0.8-1 g/kg — the minimum needed for hormones. Don't go below 0.8.
Carbs: the remainder — cut first, but never eliminated entirely.
Sample Calculations
For 85 kg, 2800 calories: Protein: 187 g (748), Fat: 76 g (684), Carbs: 342 g (1368)
For 75 kg, 2400 calories: Protein: 165 g (660), Fat: 67 g (603), Carbs: 284 g (1137)
For 95 kg, 3200 calories: Protein: 209 g (836), Fat: 85 g (765), Carbs: 400 g (1599)
Step 3: Choose the Right Foods for Cutting
During a cut, foods with high satiety and low calorie density matter most.
Protein Sources
Low-fat animal sources: Chicken breast, turkey, white fish (cod, tilapia), tuna in water, egg whites, 0-2% cottage cheese.
Moderately fatty (keep in check): Salmon, lean beef, whole eggs.
Carb Sources
Complex: oatmeal, buckwheat, brown rice, quinoa, sweet potato, whole-grain bread.
Vegetables (no restrictions): broccoli, spinach, salad greens, cucumbers, tomatoes, peppers, zucchini, asparagus.
Fruits (in moderation): berries, apples, grapefruits. Limit bananas and grapes.
Fat Sources
Olive oil (minimal amounts), avocado (30-50 g/day), nuts (15-20 g/day), fatty fish, egg yolks (1-2/day).
Avoid: fried foods, fatty sauces, fast food, pastries.
Step 4: Distribute Your Meals
Number and Distribution
4-5 meals — optimal for controlling hunger.
Protein: 30-50 g per meal.
Carbs: 60-80% around your workout (morning, pre/post gym), minimal in the evening.
Fats: spread evenly, avoid right before training.
Strategy: Morning: carbs + protein Pre/post-workout: carbs + protein Evening: protein + vegetables + minimal carbs Before bed: cottage cheese or casein
Sample Cutting Meal Plans
2200-Calorie Plan (for 70 kg)
Breakfast: Oatmeal 50 g + 5 egg whites + Berries 100 g: P 30, F 8, C 50
Lunch: Chicken breast 200 g + Buckwheat 60 g + Vegetables 300 g: P 50, F 6, C 50
Snack: 0% cottage cheese 200 g + Nuts 10 g: P 32, F 7, C 6
Pre-workout: Turkey 150 g + Rice 50 g: P 40, F 4, C 40
Post-workout: Protein powder 35 g + 1 banana + Rice 30 g: P 32, F 1, C 50
Dinner: Fish (cod) 200 g + Vegetables 400 g + Avocado 30 g: P 38, F 8, C 15
Total: P 222 g, F 34 g, C 211 g ≈ 2200 kcal
3000-Calorie Plan (for 90 kg)
Breakfast: Oatmeal 80 g + 4 eggs + Berries 150 g: P 36, F 20, C 75
Snack: Greek yogurt 200 g + Nuts 15 g: P 22, F 12, C 15
Lunch: Chicken 250 g + Rice 90 g + Vegetables 300 g + Oil 10 ml: P 60, F 14, C 80
Pre-workout: Beef 180 g + Buckwheat 70 g + Vegetables: P 48, F 10, C 58
Post-workout: Protein powder 45 g + 2 bananas + Rice 50 g: P 42, F 2, C 80
Dinner: Fish 220 g + Quinoa 50 g + Vegetables 400 g + Avocado 50 g: P 48, F 20, C 35
Before bed: Cottage cheese 150 g Macros: P 27, F 2, C 5
Total: P 283 g, F 80 g, C 348 g ≈ 3000 calories
Refeeds and Carb Cycling
Refeeds
A refeed is a planned day with elevated carbs at maintenance calories, used to restore glycogen and support metabolism.
Frequency:
- 15%+ body fat: once every 10-14 days
- 10-15% body fat: once every 7-10 days
- Under 10%: once every 5-7 days
Macros on a refeed day: Calories: TDEE (not a deficit) Protein: as usual (2-2.5 g/kg) Fat: reduced to 0.5-0.7 g/kg Carbs: all remaining calories
Example for 80 kg: Normal: 2600 calories Refeed: 3100 calories (P 180, F 50, C 500)
Carb Cycling
Pattern: 2-3 low-carb days → 1 high-carb day. Suitable for experienced trainees looking to break through a plateau.
Common Cutting Mistakes
Too large a deficit: losing more than 1 kg/week, strength drops. Solution: increase calories by 200-300.
Too little fat: reduced libido, dry skin. Solution: at least 0.8 g/kg of fat.
Cutting out all carbs: no energy for training. Solution: at least 2-3 g/kg of carbs around your workout.
Too much cardio, too little strength training: losing muscle. Solution: strength training 3-5 times, moderate cardio 2-4 times.
No refeeds: metabolism slows, weight stalls. Solution: refeeds every 7-14 days.
Adjusting Based on Results
Tracking: Weigh yourself daily in the morning, calculate your weekly average (weight fluctuates). Measure your waist weekly. Take photos every 2 weeks.
Target rate: -0.5 to -0.8 kg/week
When to Adjust:
Weight stalled for 2+ weeks:
- Check the accuracy of your tracking
- Reduce calories by 200 (from carbs)
- Or add 2-3 cardio sessions of 20-30 minutes
Losing strength:
- Increase carbs around your workout by 50-80 g
- Do a refeed
- Check your sleep (7-8 hours)
Constant hunger:
- More vegetables for volume
- Add fiber
- Drink more water
- Your deficit may be too large
Conclusions
A proper cut means a moderate deficit (-300 to -500 calories), high protein (2-2.5 g/kg), enough fat (0.8-1 g/kg) for hormones, and patience. Target rate: -0.5 to -0.8 kg per week. Faster, and you'll lose muscle; slower, and you can afford to speed things up. Use refeeds every 7-14 days to support your metabolism. Keep up strength training, and add moderate cardio. Track your progress and adjust the plan. Cutting is a marathon, not a sprint. A quality result requires 8-16 weeks of consistent work.
FAQ
How many calories do I need on a cut?
TDEE minus 300-500 kcal. For most men that's 2400-3000, for women 1800-2400.
Can I cut without counting calories?
Theoretically yes, but it's very difficult — there's a high risk of too large or too small a deficit. Counting gives you control.
Do I need cardio when cutting?
Not required, but it helps. 2-4 sessions of 20-40 minutes of LISS, or 1-2 HIIT sessions of 15-20 minutes per week.
How do I avoid losing muscle on a cut?
High protein (2-2.5 g/kg), a moderate deficit, strength training 3-5 times per week, and enough sleep.
What should I do if my weight stalls?
Wait 2 weeks (it could be water retention). If nothing changes, reduce calories by 200 or add cardio.
Can I eat cheat meals while cutting?
It's better to do planned refeeds every 7-14 days than random cheat meals — that way you stay in control of the process.
How long should a cut last?
It depends on your starting body fat percentage and your goal. Usually 8-16 weeks. Rate: -0.5 to -0.8 kg per week.
Do I need fat burners?
Not required. Caffeine can help with energy and appetite suppression, but the foundation is a calorie deficit and training.
