Choosing your deficit
A cut means eating below your maintenance calories so your body uses stored fat. The size of the gap decides how fast you lose weight and how hard the diet feels.
| Deficit | Rough weekly loss at first | Suits |
|---|---|---|
| 250 cal/day | About 0.23 kg (0.5 lb) | Lean people, or anyone who wants to protect training |
| 500 cal/day | About 0.45 kg (1 lb) | Most people starting a diet |
These rates use the rough rule of 7,700 calories per kg of body weight. Real loss slows over time as your body gets smaller. How big should your calorie deficit be? explains the trade-offs and who should not diet without supervision.
Worked example
35-year-old woman, 68 kg, 165 cm, light activityHer maintenance is about 1,891 calories. A 500-calorie deficit gives a target of 1,391, which is above the 1,200 safety floor. A 250-calorie deficit gives 1,641. If her first two weeks on 1,391 feel too hard, 1,641 is a sound alternative.
Keeping muscle while you cut
- Eat enough protein. 1.6–2.2 g per kg of body weight a day, at the top of that range for lean people. Set it with the macro calculator.
- Keep lifting. Resistance training tells your body to keep muscle while you lose fat.
- Don't cut too fast. Bigger deficits make muscle harder to hold on to.
When progress stalls
Compare weekly average weights, not single days. If the average hasn't moved for 2–3 weeks, check your food tracking first, then lower your calories by 100–150 or add daily walking. Progress slows as you lose weight because your maintenance falls too. Why your TDEE drops as you lose weight explains why.
Related
Sources
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837. PubMed 21872751
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. PubMed 2305711
Frequently asked questions
How many calories should I eat to cut?
Start 250–500 calories below your maintenance (TDEE). A 500-calorie deficit is a common starting point; 250 suits people who are already lean or want to protect training performance. Don't go below about 1,200 calories a day for women or 1,500 for men without medical supervision.
How fast should I lose weight on a cut?
A steady rate of about 0.5–1 kg (1–2 lb) a week is a common guideline for most people. Leaner people should aim for the slower end to protect muscle.
How long should a cut last?
Until you reach your goal or need a break, often 8–16 weeks. On a long diet, a week or two at maintenance can help with hunger and training before you continue.
How much protein should I eat when cutting?
Aim for the upper end of 1.6–2.2 g per kg of body weight. Research on lean, trained people suggests even more can help protect muscle during a hard cut. Set it precisely with the macro calculator.