How to Follow a Cutting Diet for Weight Loss

A cutting diet means figuring out your calorie, protein, fat, and carbohydrate requirements to lower body fat while preserving muscle. When combined with resistance training, it’s often used in the lead-up to major athletic events.

Cutting represents the fat-reduction phase many bodybuilders and fitness fans adopt to become as lean as possible.

Usually begun a few months before a key competition or training block, it’s a weight-loss eating plan designed to retain as much muscle as feasible.

This article outlines how to implement a cutting diet for fat loss.

What is a cutting diet?

A cutting diet is typically followed by bodybuilders and fitness-minded individuals aiming to lose fat while keeping muscle tissue intact.

What sets a cutting diet apart from other weight-loss approaches is that it’s individualized, generally higher in protein and carbohydrates, and should be paired with strength training.

Regular weightlifting is crucial because it stimulates muscle growth, helping reduce the likelihood of muscle loss when calories are reduced.

A cutting phase commonly lasts 2–4 months, depending on your starting leanness, and is often scheduled around bodybuilding shows, sporting events, or important dates like holidays.

How to do a cutting diet

A cutting plan should be personalized and requires determining your specific nutritional targets.

Calculate your calorie intake

Fat loss happens when you consistently consume fewer calories than you expend.

The daily calories needed to lose weight depend on factors such as your weight, height, activity level, sex, and exercise routine.

You can estimate maintenance calories with an online calculator. To lose about 1 pound (0.45 kg) per week, subtract roughly 500 calories from that maintenance figure.

Or, consult a registered dietitian who can tailor your daily calorie target to your aims.

A gradual, steady pace of weight loss—around 1 lb (0.45 kg) or 0.5–1% of body weight per week—is ideal for a cutting phase.

Although a larger deficit speeds weight loss, it raises the chance of losing muscle, which is counterproductive on a cutting diet.

Determine your protein intake

Ensuring sufficient protein is vital when cutting.

2020 research indicates that higher protein intake can aid fat loss by:

• raising metabolic rate
• dampening appetite
• helping preserve lean muscle

While dieting, you’ll likely require more protein than when simply maintaining weight or focusing on hypertrophy. Eating fewer calories while training increases your protein needs.

Most studies recommend 1–1.4 grams (g) of protein per pound of bodyweight (2.2–3.0 g/kg) to help retain muscle during a cut.

For instance, someone weighing 155 lb (70 kg) should aim for about 150–210 grams of protein per day.

Determine your fat intake

Dietary fat is important for hormone synthesis, making it necessary on a cutting regimen.

Although many people lower fat intake while cutting, too little fat can impair production of hormones like testosterone and IGF-1, which help maintain muscle.

For example, 2021 research shows that reducing fat intake modestly but significantly lowers testosterone.

Still, older studies suggest that decreased testosterone doesn’t always lead to muscle loss if protein and carbohydrates are adequate.

Experts generally advise that about 20–30% of your calories come from fat on a cutting diet.

Since fat has 9 calories per gram, a 2,000-calorie plan would translate to roughly 44–67 g of fat daily.

If you train intensely, aiming toward the lower end of this range may be preferable to allow for more carbohydrates.

Determine your carb intake

Carbohydrates are central to preserving muscle during a cut.

Because the body prefers to use carbs for fuel instead of protein, adequate carbs may prevent muscle breakdown.

Carbohydrates also support performance during training.

On a cutting plan, carbs generally make up the remaining calories after protein and fat are allocated, or about 0.9–2.2 g/lb (2–5 g/kg) of bodyweight.

Protein and carbs both provide 4 calories per gram, while fat supplies 9 calories per gram. Subtract your protein and fat calories from the daily total and divide the remainder by 4 to find your daily carb grams.

For example, a 155 lb (70 kg) person on a 2,000-calorie cutting plan might consume 150 g of protein and 60 g of fat. That leaves 860 calories, or 215 g of carbs.

Does meal timing matter?

Meal timing is a tactic used to influence muscle growth, fat loss, and performance.

While beneficial for competitive athletes, it’s not as crucial for overall fat loss.

2017 research notes that endurance athletes can improve recovery by aligning meals and carbs around training.

However, precise timing isn’t necessary for most people on a cutting diet.

Instead, prioritize whole foods and meeting your calorie, protein, carbohydrate, and fat targets across the day.

If you find yourself frequently hungry, 2019 research indicates a larger breakfast may help you feel fuller later.

Cheat meals and refeed days

Cheat meals and refeed days are commonly used in cutting strategies.

“Cheat meals” are occasional treats to relieve dietary rigidity, while refeed days temporarily increase carbohydrate intake once or twice weekly.

Higher carb intake can offer several advantages, such as:

• replenishing glycogen stores
• enhancing workout performance
• helping rebalance certain hormones

For example, 2021 findings show higher carb intake can raise leptin levels and temporarily boost metabolic rate.

While you may see a weight uptick after a cheat meal or refeed, this is usually water weight that resolves in a few days afterward.

Still, these occasions can lead to overeating and derail progress. They also risk encouraging unhealthy habits, particularly in those prone to emotional overeating or disordered eating.

Moreover, bodybuilding has been associated with higher rates of muscle dysmorphia and problematic eating behaviors in some studies.

Being overly restrictive without any flexibility may harm your relationship with food.

Therefore, working with a healthcare professional, like a registered dietitian, is advisable when planning a cutting diet to ensure nutritional adequacy and reduce the chance of overly restrictive patterns.

Helpful tips for a cutting diet

Below are practical tips to help you stay on track during a cutting phase:

• Choose fiber-rich foods: Fiber-filled carbohydrate sources, such as non-starchy vegetables, are nutrient-dense and can help you feel fuller while in a calorie deficit.
• Drink plenty of water: Staying hydrated may help reduce appetite and can slightly raise metabolic rate temporarily.
• Try meal prepping: Preparing meals in advance saves time, helps you adhere to your plan, and reduces the temptation to choose high-calorie convenience options.
• Avoid liquid carbs: Sports drinks, sodas, and sugar-sweetened beverages lack micronutrients, can boost appetite, and are less satiating than whole, fiber-rich foods.
• Consider cardio: Aerobic exercise, particularly high-intensity cardio, can complement fat loss when combined with resistance training.

Frequently asked questions

How long should a cutting diet take?

A cutting diet aims to maximize fat loss while preserving muscle and is typically followed for a few months before a competition. It should be paired with weightlifting.

What diet is best for shredding?

In bodybuilding, “shredding” refers to the cutting phase. Calculate your daily needs for calories, protein, fat, and carbs to reduce body fat while keeping muscle.

Should I bulk or cut first?

Whether to bulk or cut first depends on your objectives. If you already have the muscle you want and your goal is to get leaner, you can skip bulking. But if you want to add more muscle, a caloric surplus to support growth is necessary, making cutting a later step.

Note that bulking doesn’t have to mean excessive overeating. With careful calorie control and a modest surplus, it’s possible to gain muscle without accumulating excessive fat.

The bottom line

A cutting diet is used to reduce fat while maintaining muscle. It requires calculating daily calories, protein, fat, and carbohydrate needs based on your weight and activity level.

If you plan to try this approach, consult a trainer or healthcare professional first. The cutting phase is usually short-term—lasting a few months prior to competition—and should be supported by resistance training.