How long for a first cut?

For a beginner, plan 8-12 weeks. This allows for a progressive loss of 8-16 lbs of fat depending on your starting point. Beyond 16 weeks, metabolic adaptation becomes problematic.

How much protein when cutting?

Aim for 2-2.5g of protein per kg of body weight. For a 176 lb man, that's 160-200g of protein per day, spread over 4-5 meals.

Should I do cardio when cutting?

Cardio isn't mandatory but helps create or maintain the deficit. Favor low-intensity cardio (walking, cycling) or short HIIT. Never sacrifice weight training for cardio.

Why am I losing strength when cutting?

A slight strength loss is normal in a caloric deficit. However, if the loss is significant, you're probably losing muscle. Increase protein, reduce the deficit, or add carb refeed days.

Cutting for Beginners: Complete Guide to Losing Fat and Keeping Muscle

Calorie calculation examples by profile

Woman, 30 years old, 132 lbs, 25% BF

Maintenance calories 1900 kcal

Target (with deficit) 1500 kcal

Deficit: 400 kcal/day

Woman, 30 years old, 143 lbs, 30% BF

Maintenance calories 2000 kcal

Target (with deficit) 1600 kcal

Deficit: 400 kcal/day

Man, 30 years old, 176 lbs, 20% BF

Maintenance calories 2500 kcal

Target (with deficit) 2000 kcal

Deficit: 500 kcal/day

Man, 30 years old, 187 lbs, 25% BF

Maintenance calories 2600 kcal

Target (with deficit) 2100 kcal

Deficit: 500 kcal/day

What is cutting?

Cutting is a weight loss phase specific to fitness and bodybuilding. The goal isn't simply to lose weight, but to lose fat while preserving as much muscle mass as possible. This reveals the muscles and achieves a more defined physique.

Cutting vs regular dieting

Unlike a regular diet that only aims at weight loss, cutting focuses on body composition. The deficit is more moderate (300-500 kcal vs 500-1000 kcal), protein intake is higher (2-2.5g/kg), and strength training is mandatory to maintain muscle mass.

Cutting macros

When cutting, protein is the priority: 2-2.5g per kg of body weight. Fats should not drop below 0.8-1g/kg to maintain hormones. Carbs are adjusted based on remaining calories and physical activity, usually around 2-3g/kg.

The importance of training

Weight training is non-negotiable when cutting. It's the signal that tells your body to keep the muscles. Maintain your usual program in terms of intensity and load. Cardio can be added to increase the deficit, but should not replace weight training.

Important

Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.

Complete Cutting Guide for Beginners

Cutting is the art of losing fat while keeping your muscles. It’s the phase that reveals the physique you built during bulking. This guide explains how to succeed in your first cut.

Cutting vs Dieting: What’s the Difference?

Aspect	Regular Diet	Cutting
Goal	Lose weight	Lose fat only
Deficit	500-1000 kcal	300-500 kcal
Protein	1-1.5g/kg	2-2.5g/kg
Weight training	Optional	Mandatory
Speed	1-2 lbs/week	0.5-1% bodyweight/week
Result	Lighter physique	More defined physique

The 4 Pillars of Cutting

1. Moderate deficit

A 300-500 kcal deficit allows you to lose fat without sacrificing muscle. A too aggressive deficit increases muscle loss and metabolic adaptation.

2. High protein

2-2.5g/kg of body weight. This is the most important factor for preserving muscle in a deficit.

3. Strength training

Maintain intensity and loads. It’s the signal that tells the body to keep the muscles.

4. Patience

A successful cut takes time. Aim for 0.5-1% of your weight lost per week.

Calculate Your Cutting Macros

Example for a 176 lb man targeting 2000 kcal

Protein: 2.2g x 80 kg = 176g = 704 kcal
Fat: 0.9g x 80 kg = 72g = 648 kcal
Carbs: Remainder = 2000 - 704 - 648 = 648 kcal = 162g

Macro	Grams	Calories	%
Protein	176g	704	35%
Fat	72g	648	32%
Carbs	162g	648	32%

Sample Meal Plan

Breakfast (500 kcal)

4 egg whites + 1 whole egg
3 oz oatmeal
1 banana

Lunch (550 kcal)

6 oz chicken breast
1 cup cooked brown rice
Unlimited green vegetables
1 tablespoon olive oil

Pre-workout snack (250 kcal)

1 scoop whey protein
1 apple

Dinner (500 kcal)

6 oz white fish
8 oz sweet potato
Broccoli

Evening snack (200 kcal)

1 cup plain Greek yogurt
15 almonds

Training During a Cut

What changes

Volume may be slightly reduced (harder recovery)
Intensity and loads remain the same

What doesn’t change

Frequency: 4-5 sessions/week
Compound exercises: squats, deadlifts, bench press
Effort: go to failure or close to it

Cardio when cutting

Optional but useful
LISS (low intensity): 20-40 min, 2-4x/week
HIIT: 15-20 min, 1-2x/week maximum

Common Mistakes to Avoid

Too aggressive deficit: You’ll lose muscle
Not enough protein: Minimum 2g/kg
Abandoning weight training: Worst possible mistake
Too much cardio: Catabolic if excessive
No patience: A cut takes 8-16 weeks

Track Your Cut with Voical

When cutting, every gram of protein counts. With Voical, track your macros in 15 seconds per meal. The AI automatically calculates protein, carbs, and fat so you stay on target.

Cutting Guide for Beginners