Cutting phase: lose fat, keep muscle
A small deficit, the same lifts in the gym, the right numbers to watch and a clear finish line: a cut done calmly, with no crash diet.
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Time: a few weeks to a few months
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Before you start
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The same goes if you’ve had a difficult relationship with food, or if you’re under 18.
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In a review of trials in older adults with obesity, lifting three times a week while dieting prevented almost all the muscle loss.
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It’s an estimate: adjust after three or four weeks by looking at your weight and waist trend.
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That’s the NHS range. A review for natural bodybuilders suggests 0.5 to 1% of body weight a week to hold on to muscle.
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The NHS suggests around 600 calories a day for weight loss; to keep muscle, a 2022 meta-analysis suggests staying under about 500.
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The goal is to lose fat, not just pounds, so you need more numbers than the scale.
Training
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The full-body checklist works during a cut too.
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Adults need 150–300 minutes of moderate activity a week, the WHO says.
On your plate
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The 2025–2030 Dietary Guidelines set a goal of 1.2 to 1.6 g per kg of body weight a day. With kidney disease, ask your doctor first.
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The 2025–2030 Dietary Guidelines say to avoid sugar-sweetened drinks and to drink less alcohol.
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Very low-calorie diets, about 800 calories a day or less, are meant to be supervised by a health care professional, according to the NIH.
Every week
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Day to day, the water in your body and what’s in your gut move the scale.
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It often drops before the scale does.
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A lighter body burns less, so your old deficit has shrunk.
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That’s what experts recommend for adults, according to the NIH.
When you finish
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A cut has a start and an end: it isn’t a way to eat forever.
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Recalculate your daily calories at your current weight.
Cut complete
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Good to know
- A good cut shows up in your waist, your photos and your lifts more than on the scale: the aim is to lose fat while keeping muscle.
- The faster you lose, the more muscle you risk losing: that’s why the pace here is slow and the lifting stays heavy.
- There are no supplements or drugs on this list: the basics are a modest deficit, lifting, walking and sleep. If someone sells you a shortcut, ask your doctor.
Frequently asked questions
How long should a cutting phase last?
It depends on how much fat you want to lose and how fast: the calorie deficit calculator shows how many weeks it takes. A longer cut at a slow pace is easier on your muscles than a short, drastic one.
How big a deficit should I use to keep muscle?
A modest one. The NHS suggests around 600 calories a day for weight loss, and a 2022 meta-analysis of lifters suggests staying under about 500 a day if keeping muscle is your priority. Adjust based on your waist and your lifts.
How much protein do I need on a cut?
The 2025–2030 Dietary Guidelines for Americans set a goal of 1.2 to 1.6 grams per kilogram of body weight a day, adjusted to your calorie needs. If you have kidney disease or another health condition, ask your doctor first.
Next step
I’m not a doctor or a dietitian. This is an estimate, for information only. For decisions about your health, check with a professional.
- The calculatorCalorie deficit
- The guideCalories without the obsession
- The checklistFull body, three days a week
- The routeGetting fit
Sources
- NHS — Tips to help you lose weight (0.5 to 1 kg a week)
- NHS — Calories and weight loss (Better Health)
- NIDDK (NIH) — Very low-calorie diet: definition
- Dietary Guidelines for Americans, 2025–2030 (HHS and USDA)
- World Health Organization — Guidelines on physical activity and sedentary behaviour (2020)
- NHLBI (NIH) — How much sleep is enough?
- Sardeli et al. (2018), resistance training prevents muscle loss during caloric restriction — Nutrients (PubMed)
- Murphy and Koehler (2022), energy deficiency and lean mass gains with resistance training — Scand J Med Sci Sports (PubMed)
- Helms, Aragon and Fitschen (2014), natural bodybuilding contest preparation — J Int Soc Sports Nutr (PubMed)
If you have a health condition, take medication or food makes you anxious, talk to your doctor or a registered dietitian before you start.