A Guide on How Many Calories Do Female Bodybuilders Eat When Cutting?

October 13, 2025 •

5 min read

According to research on competitive bodybuilders, women consume significantly fewer calories during their cutting phase than when bulking. Understanding how many calories do female bodybuilders eat when cutting? is key to achieving a lean, defined physique without sacrificing hard-earned muscle.

Quick Summary

Calorie intake for female bodybuilders during a cut involves a strategic and personalized calorie deficit to promote fat loss while preserving muscle. Factors like body weight, body composition, activity level, and rate of weight loss influence the specific calorie target, which is typically set at 10-20% below maintenance.

Key Points

Start with a Moderate Calorie Deficit: Aim for a gradual reduction of 200-500 calories from your TDEE to ensure fat loss while minimizing the risk of muscle loss.
Prioritize High Protein Intake: Consume 2.3 to 3.1 grams of protein per kilogram of lean body mass to protect muscle tissue during a calorie deficit.
Don't Eliminate Healthy Fats: Keep fat intake in the 15-30% range of your total calories to support hormonal health, which is crucial for female bodybuilders.
Track Your Intake Meticulously: Use food scales and tracking apps to ensure you are consistently hitting your calorie and macro targets, leaving no room for guesswork.
Adjust Your Plan as You Progress: Your calorie needs will change as you lose weight. Regularly re-evaluate your intake to avoid plateaus and continue making steady progress.
Strategically Manage Carbohydrates: Utilize carb cycling, with higher carb days aligning with high-intensity training, to fuel performance and aid recovery.

The Science of the Female Bodybuilding Cut

For female bodybuilders, the 'cutting' phase is a crucial period focused on reducing body fat to reveal the muscle definition gained during the 'bulking' season. This is achieved by entering a calorie deficit, where the body consumes fewer calories than it expends. However, an overly aggressive deficit risks catabolism—the breakdown of muscle tissue for energy—which is counterproductive to the bodybuilder's goals. Therefore, the art of a successful cut lies in finding the optimal calorie range that promotes steady fat loss while protecting lean muscle mass.

The Importance of Gradual Calorie Reduction

While a 500-calorie daily deficit is a common guideline for weight loss, female bodybuilders often require a more nuanced approach. The rate of weight loss should be moderate, typically between 0.5% and 1% of body weight per week. A slower, more sustainable rate of fat loss is particularly important for leaner individuals or those further into their cutting cycle, as it significantly reduces the risk of muscle loss. Starting with a modest deficit of 200-500 calories per day allows for adjustments throughout the process, ensuring consistent progress without putting undue stress on the body.

How to Calculate Your Cutting Calories

The foundation of any cutting diet is an accurate estimation of your Total Daily Energy Expenditure (TDEE). This represents the number of calories your body burns in a day, and it's from this number that you will create your deficit.

Step 1: Estimate Your Basal Metabolic Rate (BMR)

The Mifflin-St Jeor equation is a widely used and reliable formula for calculating BMR, which is the energy your body needs to perform basic functions at rest.

Female BMR Formula: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) - 161$.

Step 2: Adjust for Activity Level

Once your BMR is calculated, you multiply it by an activity factor to find your TDEE. Bodybuilders, being highly active, will use a higher multiplier.

Sedentary (little or no exercise): BMR x 1.2
Lightly Active (exercise 1-3 days/week): BMR x 1.375
Moderately Active (exercise 3-5 days/week): BMR x 1.55
Very Active (exercise 6-7 days/week): BMR x 1.725
Extremely Active (very strenuous training, twice a day): BMR x 1.9

Step 3: Create Your Calorie Deficit

Finally, subtract your desired deficit from your TDEE. For example, if your TDEE is 2,400 calories and you aim for a 400-calorie deficit, your new daily target is 2,000 calories.

The Crucial Role of Macronutrients

During a cut, the macro ratio (protein, carbs, and fats) is adjusted to support fat loss and muscle retention. Protein intake is often prioritized, carbs are strategically managed, and healthy fats are maintained to support hormonal function.

Protein: To prevent muscle loss, protein intake is kept high, with recommendations often falling between 2.3 to 3.1 grams per kilogram of lean body mass. Some coaches even recommend 1.2–1.4 grams per pound of body weight for physique competitors.
Fats: While calorie-dense, fats are essential for hormone production. A low-fat diet can disrupt female hormonal balance. Experts often recommend 15–30% of total calories from fat, with the lower end being more common for shorter, aggressive cuts.
Carbohydrates: Carbs fuel intense workouts and aid muscle recovery. The remaining calories after protein and fat are allocated to carbohydrates. Strategic carb cycling, with higher intake on training days and lower intake on rest days, is a common strategy to boost metabolism and energy.

Sample Cutting Phase Calorie and Macro Comparison

Here is a comparison of two hypothetical female bodybuilders to illustrate how calorie and macro needs can differ based on individual factors. Both are 68 kg (150 lbs) but have different activity levels and goals.


Factor	Bodybuilder A (Very Active)	Bodybuilder B (Extremely Active)
Activity Level	6-7 gym days per week	2 sessions per day, plus daily activity
Est. TDEE	Approx. 2,350 calories	Approx. 2,600 calories
Initial Deficit	400 calories (slow/steady)	500 calories (moderate)
Cutting Calories	~1,950 calories	~2,100 calories
Daily Protein	~170g (1.1g/lb)	~180g (1.2g/lb)
Daily Fat	~55g (25% of calories)	~58g (25% of calories)
Daily Carbs	~200g	~215g
Key Strategy	Consistent deficit with slight adjustments over time.	Carb cycling with higher intake on heavy training days.

Practical Strategies for Successful Cutting

Track Your Intake Accurately: Use a food scale and a tracking app to ensure you meet your specific calorie and macro goals. Guessing or 'eyeballing' portion sizes can derail your progress.
Prioritize Whole Foods: Opt for fiber-rich whole foods like lean proteins, non-starchy vegetables, and whole grains. These provide essential micronutrients and promote satiety, which is crucial for managing hunger.
Stay Hydrated: Drink plenty of water throughout the day. Water supports metabolic functions, aids in digestion, and can help you feel fuller, reducing the temptation to overeat.
Listen to Your Body: Pay close attention to changes in your energy levels, mood, and strength. If you experience excessive fatigue or a notable loss of strength, it may signal that your calorie deficit is too large. Adjust your intake gradually to find what works for you.
Embrace Increased Activity: While a deficit is key, increasing your Non-Exercise Activity Thermogenesis (NEAT) by being more active throughout the day can assist with fat loss without compromising recovery from weight training.
Consider Refeed Days: For longer cutting periods, a planned refeed day (or two) at maintenance calories, with an emphasis on carbohydrates, can help reset hormones and boost metabolism. This can also provide a psychological break from the strict diet.

Conclusion: The Personalized Equation

There is no single answer to how many calories do female bodybuilders eat when cutting; it is a highly individualized process that demands careful planning and consistent monitoring. The average of 1,200 calories observed in some studies is a data point, not a universal target, and the right approach depends on your specific starting point, activity level, and how your body responds. By accurately calculating your TDEE, establishing a moderate and sustainable calorie deficit, and prioritizing high protein intake and moderate healthy fats, female bodybuilders can effectively lose fat while preserving the muscle mass they've worked so hard to build. The key to success is patience, precision, and a willingness to adjust your plan based on your body's feedback.

An experienced coach or registered dietitian can be an invaluable resource to help create a personalized plan and guide you through the process effectively.

Frequently Asked Questions

You can calculate your maintenance calories by first determining your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor. You then multiply your BMR by an activity factor that corresponds to your exercise level. This figure, your Total Daily Energy Expenditure (TDEE), is your maintenance calorie level.

For female bodybuilders, a healthy and sustainable rate of weight loss is about 0.5% to 1% of your body weight per week. This gradual approach is best for preserving lean muscle mass while losing body fat.

Protein is arguably the most critical macronutrient during a cutting phase. It helps preserve lean muscle mass, which is at risk during a calorie deficit, and keeps you feeling fuller for longer.

Yes, a ketogenic diet is a viable option for cutting. It involves replacing most carbohydrates with fats. For a ketogenic approach, your fat intake might increase to 75% or more of your total calories, and your macros would need careful adjustment.

Refeed days are planned days during a cut where you temporarily increase your calorie intake to maintenance levels, typically by increasing carbohydrates. They can help boost metabolism, replenish glycogen stores, and provide a mental break.

Calorie intake should not drop below a healthy minimum (around 1,200 for many women), but the exact number is highly individual. Going too low for too long can lead to negative health consequences like hormonal issues, fatigue, and muscle loss.

The duration of a cutting phase varies depending on the starting body fat percentage and the goal. It can range from 8 to 16 weeks or longer. A gradual cut is preferred to maximize muscle retention.

You should maintain your resistance training during a cut to provide the stimulus needed to retain muscle mass. You may need to incorporate more cardio to increase your calorie deficit, particularly low-intensity cardio to assist with fat loss without impacting recovery.