Definition
Cutting is a specific training and nutrition phase in bodybuilding where the main goal is to reduce body fat while preserving as much hard-earned muscle as possible. Unlike a simple weight-loss diet, cutting is a structured process that combines a controlled calorie deficit, a high protein intake, and a tailored training program.
Detailed explanation
The core principles
Cutting rests on three inseparable pillars:
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A moderate calorie deficit: typically 300 to 500 kcal below TDEE. Too aggressive a deficit causes major muscle loss, which defeats the purpose. Patience is essential: a proper cut runs 8 to 16 weeks depending on your starting body-fat level.
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A high protein intake: between 1.8 and 2.5 g of protein per kilogram of body weight. Protein is critical during a cut because it protects muscle mass in a deficit, boosts satiety, and has the highest thermic effect of the three macronutrients.
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Maintained resistance training: this is the stimulus your body needs to hold on to its muscle. Dropping weights or training volume too aggressively during a cut is a classic mistake that accelerates muscle loss.
Cutting vs. classic dieting
The big difference between a cut and a regular diet is the goal. A diet just chases weight loss on the scale, without caring about body composition. Cutting, on the other hand, aims to maximize fat loss while minimizing muscle loss. The result: a more defined, more toned physique — even if the scale moves more slowly.
The phases of a cut
A well-structured cut starts with a maintenance phase (2 weeks at TDEE to stabilize metabolism), moves into a progressive deficit phase (drop 100–200 kcal every 2 weeks if progress stalls), and ends with a reverse diet (gradually raising calories back up to avoid fat regain).
In practice
Before starting a cut, calculate your ideal deficit with the calorie deficit calculator and your protein needs with the protein calculator.
Practical tips for a successful cut:
- Weigh yourself every morning fasted and look at the weekly average (daily fluctuations are normal).
- Aim for a maximum loss of 0.5 to 1% of your body weight per week.
- Keep your training loads as heavy as possible.
- Lean on foods with high nutrient density and low calorie density.
- Sleep at least 7 hours per night (lack of sleep accelerates muscle loss in a deficit).
Useful links
Want to track your cut easily? Try Kalo on WhatsApp — your nutrition coach analyzes your meals in seconds.