How to Set Up Your Cutting Phase
Start by calculating your Basal Metabolic Rate (BMR) using weight, height, age. For example: 80 kg, 180 cm, 30 years → BMR ≈ 1800 kcal. Multiply by 1.4 → 2520 kcal/day maintenance.
Apply a 15–20 % deficit (378–504 kcal) → 2000–2150 kcal/day. This supports fat loss of 0.5–1 % body weight per week while preserving muscle.
Protein Intake & Macronutrients
- Protein: 2.0–2.2 g/kg (0.9–1.0 g/lb). For 80 kg person → 160–180 g protein daily to preserve muscle.
- Fats: 20–30 % of calories (44–72 g if eating 2000 kcal).
- Carbohydrates: Fill remaining calories (≈ 230–300 g) to support performance.
High protein maintains nitrogen balance. Moderate carbs fuel workouts.
Training Strategy: Strength & Maintenance
- Lift 3–5 times per week focusing on compound exercises.
- Use strength schemes like 5×5 or 4×8 for lower body and back.
- Add hypertrophy work (8–15 reps) for muscle fullness.
- Rest 1–2 minutes between sets.
- Progressively overload weekly—add small weight or reps.
This maintains muscle and boosts metabolism.
Cardio: Effective but Controlled
- Include low-impact cardio (walking, cycling) 2–3x/week for 20–30 minutes.
- HIIT only once per week to avoid interfering with recovery.
- Don’t exceed 200 calories burned daily via cardio—focus first on diet.
Cardio supports fat loss without muscle loss if not excessive.
Recovery & Daily Activity
- Get 7–9 h sleep nightly—crucial for recovery and hormones.
- Add non-exercise activity (walking, standing) to increase daily calorie burn.
- Stay hydrated—aim for 2–3 L/day.
- Include mobility work and foam rolling for muscle function.
Frequently Asked Questions
What is cutting in fitness?
Cutting refers to reducing body fat while maintaining as much lean muscle mass as possible. It usually follows a bulking phase and involves a calorie deficit, higher protein intake, and consistent training.
How do I avoid losing muscle when cutting?
Maintain a small to moderate calorie deficit (15–25%), eat enough protein (1.0–1.2g per pound), lift heavy weights regularly, and get enough sleep. These factors help preserve muscle while losing fat.
Is cardio necessary during a cut?
Not always. Cardio is a tool to help increase calorie expenditure. It supports fat loss but should not replace weight training. Use moderate cardio if needed based on your calorie needs.
How much weight should I aim to lose per week?
Aim for 0.5–1.0% of your body weight per week. This rate reduces muscle loss risk and helps maintain performance.