How long should a cut last?

A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).

healthline.com - How to Follow a Cutting Diet for Weight Loss - Healthline

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This article explains how to follow a cutting diet for weight loss.

Typically started a few months before a major workout regimen, it involves a weight loss diet that’s meant to maintain as much muscle as possible. It’s a fat-loss phase that bodybuilders and fitness enthusiasts use to get as lean as possible. A cutting diet aims to get you as lean as possible while maintaining muscle mass. It’s typically done for 2–4 months leading up to a bodybuilding competition or other event. A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ). Lifting weights regularly is important because it promotes muscle growth , helping combat muscle loss when you start cutting calories ( 1 , 2 , 3 ). The key distinctions with other weight loss diets are that a cutting diet is catered to each individual, tends to be higher in protein and carbs, and should be accompanied by weightlifting . A cutting diet is usually used by bodybuilders and fitness enthusiasts to cut body fat while maintaining muscle mass. A cutting diet is tailored to each individual and requires you to determine your nutritional needs.

Calculate your calorie intake

Fat loss occurs when you consistently eat fewer calories than you burn.

The number of calories you should eat per day to lose weight depends on your weight, height, lifestyle, gender, and exercise levels. In general, an average woman needs around 2,000 calories per day to maintain her weight but 1,500 calories to lose 1 pound (0.45 kg) of fat per week, whereas an average man needs around 2,500 calories to maintain his weight or 2,000 calories to lose the same amount ( 5 ). A slow, even rate of weight loss — such as 1 pound (0.45 kg) or 0.5–1% of your body weight per week — is best for a cutting diet ( 4 ). Although a larger calorie deficit may help you lose weight faster, research has shown that it increases your risk of losing muscle, which is not ideal for this diet ( 4 , 6 ).

Determine your protein intake

Maintaining adequate protein intake is important on a cutting diet.

Numerous studies have found that high protein intake can aid fat loss by boosting your metabolism, reducing your appetite, and preserving lean muscle mass ( 7 , 8 , 9 ). If you’re on a cutting diet, you need to eat more protein than if you’re merely trying to maintain weight or build muscle mass. That’s because you’re getting fewer calories but exercising routinely, which increases your protein needs ( 10 ).

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Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.

Determine your fat intake

Fat plays a key role in hormone production, which makes it crucial for a cutting diet ( 11 ). While it’s common to reduce fat intake on a cutting diet, not eating enough can affect the production of hormones like testosterone and IGF-1, which help preserve muscle mass. For example, studies demonstrate that reducing fat intake from 40% to 20% of total calories lowers testosterone levels by a modest but significant amount ( 4 , 12 ). However, some evidence suggests that a drop in testosterone levels does not always lead to muscle loss — as long as you eat enough protein and carbs ( 5 , 13 ). Experts suggest that, on this diet, 15–30% of your calories should come from fat ( 4 ). One gram of fat contains 9 calories, so anyone on a 2,000-calorie regimen should eat 33–67 grams of fat per day on a cutting diet. If you do intense exercise, the lower end of that fat range may be best because it allows for higher carb intake.

Determine your carb intake

Carbs play a key role in preserving muscle mass while on a cutting diet. Because your body prefers to use carbs for energy instead of protein, eating an adequate number of carbs may combat muscle loss ( 14 ). On a cutting diet, carbs should comprise the remaining calories after you subtract protein and fat. Protein and carbs both provide 4 calories per gram, while fat stands at 9 per gram. After subtracting your protein and fat needs from your total calorie intake, divide the remaining number by 4, which should tell you how many carbs you can eat per day. For example, a 155-pound (70-kg) person on a 2,000-calorie cutting diet may eat 110 grams of protein and 60 grams of fat. The remaining 1,020 calories (255 grams) can be taken up by carbs.

healthline.com - How to Follow a Cutting Diet for Weight Loss - Healthline

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