How many calories should you eat if you're on a cut?

Research consistently shows that a modest calorie deficit, rather than an extreme one, is key for sustainable weight loss and preserving muscle mass during a cut. Learning how many calories should you eat if you're on a cut is the first step toward effective and healthy fat loss.

Quick Summary

This article outlines a step-by-step method for calculating the ideal calorie intake for a cutting phase, factoring in individual metrics and activity levels. It details how to set a healthy deficit to lose fat while minimizing muscle loss and provides essential tips for success.

Key Points

• Calculate Your TDEE: Start by determining your Total Daily Energy Expenditure (TDEE) to find your maintenance calories, using formulas like Mifflin-St Jeor and an activity multiplier.

• Aim for a Moderate Deficit: Create a moderate calorie deficit of 15-25% from your TDEE to ensure sustainable fat loss while preserving muscle mass.

• Prioritize Protein: Maintain a high protein intake, roughly 1.0-1.4g per pound of body weight, which is critical for muscle retention during a cut.

• Incorporate Resistance Training: Combine your diet with regular strength training to signal your body to retain muscle and burn fat.

• Adjust as You Progress: Your calorie needs will decrease as you lose weight. Be prepared to slightly adjust your calorie intake or activity levels to continue progress.

• Stay Hydrated and Rest: Drink plenty of water and prioritize quality sleep, as both are crucial for managing appetite and hormone levels.

Understanding the Calorie Deficit

To lose weight, you must be in a state of a calorie deficit, which means consuming fewer calories than your body burns. For those on a 'cut,' the primary goal is to lose fat while preserving as much muscle mass as possible. A controlled, moderate deficit is crucial to prevent the body from breaking down muscle tissue for energy, which can happen with aggressive calorie restriction. A standard starting point recommended by experts is a 500-calorie daily deficit, which generally leads to a sustainable fat loss of about one pound per week.

The Calculation Process: Step-by-Step

Determining your personalized calorie needs is more effective than using generic estimates. The process involves two key steps: first, calculating your maintenance calories, and second, adjusting that number to create a suitable deficit for your cut. Online calculators can simplify this, but understanding the underlying formulas gives you greater control and accuracy.

1. Calculate your Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic, life-sustaining functions at rest. The Mifflin-St Jeor equation is a widely used formula:

   • Men: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) + 5$
   • Women: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) - 161$

2. Determine your Total Daily Energy Expenditure (TDEE): Your TDEE is your BMR multiplied by an activity factor. This accounts for your daily physical activity level.

   • Sedentary: (little to no exercise) - BMR x 1.2
   • Lightly Active: (light exercise/sports 1-3 days/week) - BMR x 1.375
   • Moderately Active: (moderate exercise/sports 3-5 days/week) - BMR x 1.55
   • Very Active: (hard exercise/sports 6-7 days/week) - BMR x 1.725
   • Super Active: (very hard exercise & physical job or 2x training) - BMR x 1.9

3. Set Your Calorie Deficit: With your TDEE calculated, subtract a fixed amount to create your deficit. A 15-20% reduction from your TDEE is a balanced starting point for most people aiming for sustainable fat loss while protecting muscle. For a 2,500 TDEE, a 20% deficit is 500 calories, bringing your target daily intake to 2,000 calories.

Comparison of Different Calorie Deficits

This table outlines the pros and cons of different cutting strategies based on the calorie deficit percentage from your TDEE. This is for illustrative purposes; individual results will vary.

Deficit Type	Percentage Range	Approximate Weekly Weight Loss	Pros	Cons
Slight	10-15%	~0.5-1 lb	Easiest to adhere to, maximum muscle preservation, minimal metabolic adaptation.	Slowest progress toward fat loss goals.
Moderate	15-25%	~1-1.5 lbs	Balanced approach, effective fat loss with good muscle retention.	Requires diligent tracking and careful management of nutrition and training.
Aggressive	25%+	>1.5 lbs	Rapid initial fat loss, visible results quickly.	High risk of muscle loss, significant strength and energy drops, potential for metabolic slowdown.

Essential Considerations for a Successful Cut

• Prioritize protein intake. Adequate protein is essential to preserve muscle mass when in a calorie deficit. Experts suggest a high protein intake, often around 1.0-1.4 grams per pound of body weight, to aid muscle retention.
• Include resistance training. Combining a calorie deficit with regular strength training sends a signal to your body to preserve muscle mass while burning fat for energy. Without resistance training, a larger portion of weight loss is likely to come from muscle.
• Stay hydrated. Drinking enough water is crucial for overall health and can also aid in appetite regulation, as thirst can sometimes be mistaken for hunger. Aim for plenty of water throughout the day.
• Track and adjust your progress. As you lose weight, your TDEE will decrease. You may need to slightly lower your calorie intake to maintain the same rate of progress, or introduce more physical activity to increase your expenditure. Tracking tools like food diaries or apps can be very helpful.
• Manage stress and sleep. Poor sleep and high stress levels can disrupt hormones that regulate appetite and metabolism, hindering weight loss efforts. Prioritizing rest is a non-negotiable part of any successful cut.

The Role of Macronutrients

While the total number of calories is paramount, the macronutrient breakdown of those calories also plays a significant role in body composition. On a cut, protein is prioritized for muscle sparing, while fats are kept within a healthy range for hormonal function. Carbohydrates are used to fill the remaining calories and fuel workouts.

• Protein: As mentioned, aim for high protein intake. It is the most satiating macronutrient and is critical for muscle repair and maintenance.
• Fats: Include healthy fats, typically making up 20-30% of your total calorie intake. This supports hormone production, which is vital for muscle preservation.
• Carbohydrates: After protein and fat needs are met, allocate the rest of your calories to carbohydrates. They are your primary energy source for intense workouts.

Conclusion

Figuring out how many calories you should eat if you're on a cut is a personalized process, not a one-size-fits-all rule. By calculating your TDEE and setting a moderate deficit of 15-25%, you can achieve sustainable and healthy fat loss while preserving your hard-earned muscle mass. Remember that adherence, proper macronutrient balance, adequate rest, and consistent strength training are all integral components of a successful cutting phase. Consistency is far more effective than aggressive, short-term extremes. Consult a healthcare provider or a registered dietitian for personalized guidance, especially if you have existing health conditions.

Lists

Best Practices for Sticking to Your Calorie Target:

• Pre-plan your meals and snacks to avoid impulsive, high-calorie choices.
• Use a food scale and measuring cups to accurately track portion sizes.
• Prioritize lean protein and fiber-rich vegetables to increase satiety.
• Don't drink your calories; opt for water, black coffee, or tea instead of sugary beverages.
• Increase your daily non-exercise activity thermogenesis (NEAT) by taking more steps or standing more often.

Common Mistakes to Avoid While Cutting:

• Extreme calorie restriction: Cutting too many calories too quickly can lead to muscle loss and rebound weight gain.
• Insufficient protein: Not eating enough protein risks muscle catabolism and increased hunger.
• Neglecting strength training: Relying solely on cardio can lead to muscle loss alongside fat loss.
• Ignoring sleep: Lack of sleep impacts hormones that regulate appetite, leading to increased cravings.
• Failing to track intake: Without tracking, it is easy to overestimate your deficit and stall progress.

Outbound Link

For more information on determining your TDEE and calculating macros, you can use the NASM Bodyweight Tool calorie calculator: https://www.nasm.org/resources/calorie-calculator.

Frequently Asked Questions

What is a 'cut' in a fitness context?

In fitness, a 'cut' or 'cutting phase' refers to a period where an individual reduces their calorie intake below their maintenance level with the primary goal of losing body fat while preserving muscle mass.

How do I calculate my maintenance calories?

You can calculate your maintenance calories by first finding your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor and then multiplying that by an activity factor that reflects your daily exercise level.

Is a bigger calorie deficit better for faster results?

While a larger deficit can result in faster initial weight loss, it significantly increases the risk of losing muscle mass, feeling fatigued, and causing metabolic adaptation. A moderate deficit is generally more sustainable and effective for long-term fat loss.

What happens if I don't eat enough protein during a cut?

If you don't consume enough protein during a calorie deficit, your body may start to break down muscle tissue for energy. This reduces muscle mass, lowers your metabolic rate, and can hinder your progress.

Can I lose weight without counting calories?

Yes, some methods like intermittent fasting can help create a deficit without strict counting. However, calorie counting can be a highly effective tool for building awareness of portion sizes and nutritional content, especially for those new to dieting.

Why is resistance training important during a cut?

Resistance training is vital during a cut because it signals your body to preserve muscle mass. This ensures that the majority of your weight loss comes from fat rather than muscle, helping you maintain a leaner physique.

What should I do if my weight loss stalls?

If your weight loss stalls, you may need to adjust your approach. This could mean slightly reducing your calorie intake, increasing your non-exercise physical activity, or taking a diet break to reset your metabolism before resuming your cut.