How Long Should You Cut for?
Need to Know:
The duration of a cutting phase can vary significantly depending on factors such as your goals and your body composition. Typically, a cut will last for at least one month (4 weeks), but they can also last several months (16 weeks or more) if you want to lose significant body fat.
During a cutting phase, calories are reduced enough to lose approximately 0.05% to 1.0% of your total body weight per week. Common calorie deficits range from 200 to 500 calories per day.
During your cut, you should not lose more than two pounds per week. Losing too much weight too quickly can cause you to lose muscle mass.
A cutting phase, when bodybuilders cut calories to reduce fat, is likely to last 4-6 weeks, or even up to 4 months, depending on factors such as your goals, your level of training, and your body composition. During your cutting phase, you’ll want to cut roughly 200-500 calories per day to lose 0.05% to 1.0% of your total body weight or about 1-2 pounds per week.
How Long Should Your Cut Last to Lose Fat and Maintain Muscle?
There is no hard and fast rule for the duration of your cutting phase. How long you should cut for depends on several factors, including your goals, your experience level, and your body composition.
Goals and Timing
Are you looking to get super lean as fast as possible? Then a short 4-6 week aggressive cutting phase may work best for you. But you’ll need to be very careful with your diet and track your macros religiously to ensure that you get enough protein so you don’t lose muscle. You’ll also want to be consistent about getting into the weight room to do strength training exercises that are optimized for muscle hypertrophy. Studies suggest moderate loads (60% to 80% of your one rep max) with moderate sets and reps (8-12 reps, 2-3 sets).(6)
Some experienced lifters even opt for a “mini-cut” before a competition, lasting just 1-2 weeks. The cutting phase is shorter because you are likely to have less body fat to lose. During a pre-competition mini-cut, you will also focus on cutting carbs, not just calories. By reducing your carbohydrate intake, you reduce water weight and achieve better muscle definition (a “shrink wrap” effect).
However, if you have no competition goals, you can take advantage of a longer cutting phase—up to 16 weeks or more—to lose fat gradually while maintaining muscle mass. A less aggressive goal allows you some leeway in your diet. You should still track macros and prioritize protein, but an indulgent “cheat” meal isn’t likely to derail your plan.
Experience Level
Your experience level as a weight lifter may influence how long you can sustain a cutting phase. While newer lifters may have more body fat to lose, they may not be able to tolerate longer cutting periods. So in some cases, a new lifter may opt for a shorter cut just to get comfortable with the process. Then they can alternate bulking phases with cutting phases to reach their goals over time.
While there is no specific rule for cutting phase duration, recommendations based on experience level generally suggest:
Beginner: 4-6 weeks
Intermediate: 8-12 weeks
Advanced: 12-16 weeks
Remember, the duration and success of your cut will depend on how well you are able to stick to your diet. During bulking, you enjoy larger meals and can sustain a fat intake that is slightly higher. But during cutting, you have to be more careful to maximize protein intake, which means cutting your fat and carb intake. Shoot for a shorter cut when you are first starting out, then gradually increase your cutting phase duration to suit your needs and tolerance level.
Body Composition
If you are already lean and muscular, your cutting phase can be relatively short (four weeks or less).
Those with more body fat to lose will need to cut for a longer period of time to achieve their optimal body composition. In fact, it may take several cycles of bulking and cutting to achieve your desired results.
Also, when you have more fat to lose, you’ll want to make sure that you lose weight at a slower pace to maintain muscle mass. For example, if your goal is to lose 10 pounds, you might set a goal to lose about one pound per week. At the beginning of the cutting phase, you are likely to lose weight more quickly, but fat loss is likely to slow down slightly as you get lighter and leaner. In this case, your cutting phase may last 12 weeks or more to reach your goal.
Lastly, your health status also matters. Cutting calories may not be appropriate for all exercisers. If you have health conditions such as high blood pressure, diabetes, or heart disease, check with your health care provider before cutting calories to ensure that your health is maintained.
How Does a Cutting Phase Work?
The goal of a cutting phase is to lose body fat while preserving muscle mass. To achieve this goal, you will cut calories but maintain a high protein intake in order to preserve muscle. You also need a targeted resistance training program. Working with a trainer is smart if you are new to weight lifting.
After a cutting phase, muscles are more visible and muscle definition is more enhanced as there is less fat on the body.
A cutting phase follows a bulking phase. During bulking, you increase calories to maximize muscle gain, or hypertrophy. Generally, during the bulking phase, your calorie intake should increase by 300 to 500 calories per day to ensure adequate gains. Protein intakes of 2.5 grams per kilogram of body weight per day or more are usually required, but some studies have shown that protein intakes of above 1.6 grams per kilogram of body weight per day are enough for people who are new to bodybuilding. The duration of a bulking phase also varies, but can last from eight weeks to eight months.
How Many Calories During a Cutting Phase?
The tricky part of a cutting phase is finding the right number of calories to consume. You need to eat enough to fuel your workouts. If you can’t perform in the gym, you’ll lose muscle mass, and your cutting phase won’t be effective.
But if you eat too many calories, you won’t lose body fat, and your body composition will stay the same. Remember, the goal of your cutting phase is to get leaner and improve your overall body composition. The best way to cut fat is to reduce calories in a modest and steady fashion.
Studies suggest that you should cut about 200 to 500 calories, or enough to lose about 0.5% to 1.0% of your total body weight per week.
Find Your Optimal Caloric Intake for Cutting
Just like there is no rule for cutting duration, there is also no specific rule for the number of calories to cut, although research studies have provided some guidance.
Some people cut 500 calories per day to lose one pound of body weight per week. This number is based on the much-debated “rule” that one pound of fat is equivalent to 3500 calories. So, to lose one pound per week, you should cut 500 calories per day for seven days. But many experts have questioned this number. (3) So a personalized number is generally recommended.
Follow a few basic steps to find your optimal calorie intake.
Determine your maintenance caloric intake. Your maintenance calorie intake is the number of calories you need to consume to maintain your current body weight and body composition. To determine your maintenance calories, simply track your calorie intake for about one week during a time when your weight is stable.
Minimally reduce calories for cutting. If you are new to cutting, start with cutting no more than 200 calories per day. If you can, cut calories from your carbohydrate and fat intake. This way, you’ll maintain a steady intake of protein to maintain lean muscle. Then track your weight and body composition using a body fat scale.
Make adjustments. In one study of untrained weight lifters, participants were told to cut 200 calories per week. If they reached their goal of cutting half a pound, then they maintained a 200-calorie deficit. If they did not, their calorie deficit was increased to 400 calories per day. Researchers found that at the end of the 12-week cutting phase, participants reduced body fat and increased muscle mass. Study authors also found that compliance was very high - meaning that the program was highly sustainable and very few participants dropped out.(1)
More experienced bodybuilders may be able to cut calories more aggressively. But the right number for you may take some experimentation. Follow this three-step process as often as necessary to find your sweet spot.
If you start with a reduction of 200 calories per day, you can monitor your body weight and composition and make adjustments as needed. Aim for a more modest weight reduction (0.5) and prioritize sustainable maintenance of muscle mass. Studies have suggested that you are more likely to maintain fat-free mass (muscle) with weekly weight losses of 0.5% than with losses of 0.7% or 1% of bodyweight per week.(3)
Decide How to Cut Calories
There are two different ways to cut calories:
Eat less food overall. You might consume smaller portions of foods that you currently enjoy. By reducing portion sizes, you reduce your overall calorie intake. You might also choose to cut meals or snacks from your daily meal plan. A typical meal provides 300-500 calories or more. A typical snack provides 100-300 calories. By eliminating a meal or a snack, you can easily reduce your caloric intake as long as you don’t compensate by eating more at a later meal.
Choose lower-calorie foods. A smarter approach for reducing calories is choosing lower-calorie, nutrient-rich foods. For example, if your go-to weekend meal is a cheeseburger with fries (which can run 1500 calories or more) you might choose a lean turkey burger (no cheese) and sauteed spinach on the side. You still get plenty of protein, but far less fat and far fewer calories.
Many people combine both methods to develop a meal plan that works for them. Just be sure to track your macros, especially at the beginning, to make sure you are getting adequate protein. Use an app or my macro tracking spreadsheet to manage your numbers.
Cutting Phase Macros
Your personalized macro balance during cutting should be formulated around protein. Determine your target number for protein grams first, then calculate your carb intake. There generally isn’t a reason to calculate fat intake or make any attempt to add fat to your diet. You’ll get fat naturally from foods and from oils used in cooking and food prep. You may, however, want to ensure that you are not consuming too much fat. Fat provides nine calories per gram, while protein and carbs only provide four calories per gram. So consuming too much fat can easily lead to overconsumption of calories.
Protein. Most studies suggest that you consume at least 2.2–3.0 grams of protein per kilogram of body weight per day (g/kg/day) although this number is highly debated. Distribute your intake throughout the day (3–6 meals), getting adequate protein at each meal (0.40–0.55 g/kg/meal).(3) Once you know how many grams of protein you need per day, multiply that number by four (four calories per gram of protein) to determine how many calories you have left to “budget” for carbs and fat.
Carbohydrates. Your carb intake should be adapted to your level of activity. If you participate in cardio (such as running or cycling) you’ll need a higher carb intake to sustain those activities. But in general, you’ll want to dial back the cardio during a cutting phase. Studies suggest that your carb intake should fall between 2–5 g/kg/day. Once you know how many carbs you need per day, subtract that number from your remaining calorie “budget.” The remaining calories can be allocated to fat.
Fat. Healthy mono- and polyunsaturated fats are essential for a balanced diet. You are likely to get all the fat you need by using olive oil or other plant-based oils during cooking. Nuts, seeds, avocado, and olives are also good sources of fat. Just be sure that your fat intake doesn’t exceed the calorie budget you have left after accounting for protein and carbs.
Water. Staying hydrated during your cutting phase will help you to combat fatigue and stay energized during your workout. In general, you’ll want to choose water over sports beverages to keep your calorie intake lower.
Alcohol. Often considered the “fourth macro,” consuming alcohol during cutting can be tricky. Alcohol provides seven calories per gram, almost as many as fat. But alcohol provides no nutritional benefit. If you do choose to enjoy an alcoholic beverage, choose a lower-calorie, lower-sugar option, such as a light beer or a vodka soda.
Just like with your caloric intake, you may need to go through a trial-and-error phase with your macros. Make adjustments as needed to find your perfect intake. If calculating all of the numbers seems too complicated, simply focus on calorie intake and protein intake.
Are There Any Risks or Side Effects to a Cutting Phase?
Bulking and cutting are commonly-followed protocols, but they aren’t safe for everyone. Some people should avoid these practices due to potential side effects, including:
Eating disorders. Obsessing about your food intake can become problematic for some people. Researchers have found that cutting and bulking are associated with a strong desire for improved muscularity, which can be a good thing. But in some cases, it leads to an eating disorder, which can affect your overall health and well-being. (2) If you find that your workout or nutritional program interferes with your overall enjoyment of life or if it interferes with other (non-fitness) goals, seek the care of a mental health provider.
Losing too much body fat. While getting lean is desirable for many people, sometimes it can go too far. Researchers studying college-aged weight lifters found that those who practice bulking and cutting were at higher risk for muscle dysmorphia psychopathology, or an obsessive preoccupation with muscularity, often despite being highly muscular.(2) Your body needs fat to function properly. If your body fat falls below 6% (for men) or 13% (for women), you should seek the advice of a registered dietitian (R.D. or R.D.N) with credentials in sports nutrition to evaluate your diet.
Malnutrition. Cutting too many calories can lead to malnutrition. Most importantly, you won’t build muscle if you are malnourished. But you also won’t get the essential vitamins and minerals your body needs to function. The most obvious sign of malnutrition is fatigue or brain fog. Thinning hair and nails are also common signs. Again, seek the guidance of a nutrition professional if you suspect malnutrition.
Tips to Make the Most of Your Cutting Phase
Make it sustainable. If you can’t stick to your plan, then the plan won’t work. As you set goals for your cutting phase, be sure that you don’t cut too many calories at first. Overly restrictive diet plans almost always backfire and result in binge eating or skipping workouts or both. Start slowly with a modest calorie reduction and increase only if needed.
Prioritize good nutrition. Getting adequate macros and micronutrients is essential for maintaining good health while cutting.
Eat before and after exercise: Be sure to consume a meal with protein within 2–3 h before and after training. Some bodybuilders try to consume protein within 30 minutes after exercise.
Consider supplements. Some studies have supported the use of certain supplements, including caffeine and creatine monohydrate, during cutting. These supplements may help you maintain your energy and get the most out of your workouts during periods of calorie restriction.(3)
Work with a professional. Speak with a credentialed nutrition expert, such as a registered dietitian (R.D.) or a registered dietitian nutritionist (R.D.N.) with a specialization in bodybuilding to get a meal plan that is personalized for you.
Sources:
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Ganson KT, Cunningham ML, Pila E, Rodgers RF, Murray SB, Nagata JM. "Bulking and cutting" among a national sample of Canadian adolescents and young adults. Eat Weight Disord. 2022 Dec;27(8):3759-3765. doi:10.1007/s40519-022-01470-y
Ruiz-Castellano C, Espinar S, Contreras C, Mata F, Aragon AA, Martínez-Sanz JM. Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients. 2021 Sep 18;13(9):3255. doi: 10.3390/nu13093255
Lenzi JL, Teixeira EL, de Jesus G, Schoenfeld BJ, de Salles Painelli V. Dietary Strategies of Modern Bodybuilders During Different Phases of the Competitive Cycle. J Strength Cond Res. 2021 Sep 1;35(9):2546-2551. doi:10.1519/JSC.0000000000003169
Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi:10.1123/ijsnem.2013-0054
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi:10.3390/sports9020032