A “cut” is a strategic phase in fitness designed to reduce body fat while actively working to keep existing muscle mass intact. This process is the deliberate counterpart to a “bulking” phase, which focuses on building muscle and strength through a caloric surplus. Athletes and individuals looking to improve their body composition often follow this cycle to achieve a more defined, lean physique. The underlying principle involves creating a consistent energy deficit so the body is forced to use stored body fat for fuel.
Defining the Goal Maximizing Fat Loss
The primary objective of a cutting phase is not simply to lose weight, but to maximize the loss of body fat relative to lean muscle mass. General weight loss often results in a significant reduction of both fat and muscle tissue, which is counterproductive. The body, when starved of energy, will break down muscle for fuel alongside fat, a process known as catabolism.
Individuals should focus on body composition changes rather than just the number on a scale. Tracking metrics like body fat percentage, circumference measurements, and visual progress photos provides a more accurate picture of success. A slow and controlled rate of weight loss, typically around 0.5% to 1% of body weight per week, is generally recommended to help spare muscle tissue during the deficit. Losing weight too quickly increases the likelihood that the body will break down muscle to meet its energy needs.
Nutritional Strategy Creating the Caloric Deficit
A successful cut requires establishing a consistent caloric deficit, meaning the body expends more energy than it consumes. This deficit is calculated based on the Total Daily Energy Expenditure (TDEE), which is the total number of calories burned in a 24-hour period. To initiate fat loss, a moderate deficit is usually targeted, often set between 10% and 20% below the calculated TDEE.
Reducing daily intake by 300 to 500 calories is estimated to result in about one pound of weight loss per week. Consuming significantly fewer calories than this range can make adherence difficult and heighten the risk of muscle loss. The composition of the remaining calories is crucial, with protein intake becoming the most important macronutrient for muscle preservation.
A high protein intake signals to the body that the existing muscle tissue is still required, minimizing its breakdown. Recommendations for protein during a cut often range from 1.6 to 2.4 grams per kilogram of body weight, with some specialized approaches suggesting up to 3.1 grams per kilogram for very lean individuals. This higher protein intake also offers the benefit of increased satiety and a higher thermic effect of food.
The remaining calories are allocated to carbohydrates and dietary fats, which are adjusted based on training demands and individual preference. Dietary fat intake is often maintained at a moderate level, as it is necessary for hormone production and overall health.
Training Adjustments During the Cut
The exercise regimen during a cutting phase must maintain the muscle mass acquired during the previous building phase. Maintaining resistance training intensity is the primary mechanism for signaling muscle retention to the body. Individuals should continue to lift weights that challenge them, focusing on the quality of each repetition and maintaining the strength they had before the cut.
If recovery becomes compromised due to the energy deficit, it is generally better to reduce the total training volume, such as the number of sets, rather than sacrificing intensity by lowering the weight. High-intensity weight training provides the mechanical tension necessary to prevent muscle catabolism.
Cardiovascular exercise is typically introduced or increased to further contribute to the caloric deficit. Low-Intensity Steady State (LISS) cardio, like walking, is often favored earlier in a cut because it burns calories without demanding significant recovery resources, thus not interfering with strength training. High-Intensity Interval Training (HIIT) can be efficient for calorie burning but places a greater stress on the nervous system, potentially increasing the risk of overtraining in an already energy-restricted state. Pushing too hard with both intense lifting and excessive cardio while in a deficit can lead to burnout and muscle loss.
Transitioning Out and Avoiding Rebound
Successfully completing a cut requires a strategic and gradual exit phase to prevent rapid fat regain. The body’s metabolism adapts to prolonged calorie restriction by lowering its energy expenditure, a state that makes it highly efficient at storing incoming calories as fat once the diet is eased. This metabolic adaptation means that simply returning to previous maintenance calories will often result in weight gain.
“Reverse dieting” is commonly used to counteract this effect by slowly increasing caloric intake back to a sustainable maintenance level. Calories are typically increased by a small amount, such as 50 to 100 calories, every one to two weeks. This slow and deliberate increase allows the metabolism to gradually adapt to a higher energy intake without an immediate surge of body fat storage. The goal of this process is to re-establish a higher TDEE, allowing the individual to eat more food while maintaining the lean physique. This sets the foundation for a sustainable maintenance phase.