Aggressive Cut: A Complete Guide to Fast Fat Loss
By Yehia Yehia | 2025-06-02
What Is an Aggressive Cut?
An aggressive cut is a short-term, high-deficit diet. The goal is to lose fat quickly without losing muscle. You reduce calories drastically—usually 20% to 35% below maintenance—for 2 to 6 weeks only.
Who Should Try It?
- Trained individuals with some muscle mass
- People with a high body fat percentage
- Short-term goal: cutting for an event or photoshoot
- Disciplined dieters who can handle hunger and routine
When to Avoid Aggressive Cutting
- Beginners with no diet experience
- Underweight individuals
- Those recovering from eating disorders
- Periods of high stress or intense training
How to Calculate Your Calories
Use our BMR Calculator to find your maintenance level. Then subtract 25% to 35% depending on your fat levels and tolerance. Example:
Maintenance Calories = 2500 Aggressive Cut Target = 1875 to 1625
Macronutrient Breakdown
- Protein: 1g to 1.2g per pound of body weight
- Fat: 20% to 25% of total calories
- Carbs: Fill remaining calories
Best Training Approach
- Focus on heavy compound lifts
- Maintain strength—avoid high volume burnout
- Add walking or low-intensity cardio
- Get at least 7 hours of sleep
How Long Should It Last?
Do it for 2 to 6 weeks. Stop if you feel weak or your performance drops sharply. Return to maintenance gradually (reverse diet) for 2 weeks after.
Common Mistakes
- Dropping calories too low
- Overtraining while underfed
- Not tracking food accurately
- Losing muscle due to poor protein intake
Products to Support Your Aggressive Cut
Frequently Asked Questions
Yes, when done short-term and with proper macros. It's not a long-term strategy.
Unlikely. The goal is to preserve muscle, not build it. Focus on maintenance of strength.
Whey protein, multivitamins, and omega-3s support muscle and recovery.