Cutting
Cutting is a phase of eating in a caloric deficit to lose body fat while preserving as much muscle as possible.
Published by Repit Fitness · Last updated
Key facts
- Run in a caloric deficit to lose fat.
- High protein and lifting preserve muscle.
- A moderate deficit protects performance.
- Often follows a bulking phase to reveal muscle.
Cutting is the fat-loss half of the cycle, usually done after a bulk to strip away accumulated fat and show the muscle underneath. You eat in a calorie deficit, but the goal is to lose fat specifically, not muscle, so the way you cut matters.
Keeping protein high (around 1.6–2.2 g/kg) and continuing to lift hard signals your body to hold onto muscle while it burns fat for energy. A moderate deficit (around 300–500 kcal) protects training performance and makes the cut sustainable; overly aggressive cuts risk muscle loss, low energy, and burnout.
Frequently asked questions
How do I keep muscle while cutting?
Keep protein high, keep lifting heavy, and use a moderate rather than extreme deficit. These signal your body to preserve muscle while losing fat.
How fast should I lose weight on a cut?
Around 0.5–1% of bodyweight per week is a common, sustainable rate. Faster than that increases the risk of losing muscle and struggling with energy and adherence.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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