How Fast Should I Cut?

If you haven’t quite decided whether to cut or bulk, you may want to check out “Should I Bulk or Cut?” here. Or if your mind is set on gaining muscle soon, see our “How Fast Should I Bulk?” article here. For now, let’s talk about the best pace to shed fat!

Embarking on a cutting phase can be exciting—who doesn’t love seeing more muscle definition and a slimmer waistline? However, cutting too aggressively might sacrifice hard-earned muscle and slow down your metabolism, while going too slowly could feel like you’re not making progress. Below, we’ll break down the ideal pace of fat loss, how to manage your calorie deficit, and how an easy-to-use meal-logging method (like FoodEye) can keep you honest along the way.

The Goldilocks Zone of Fat Loss

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Most fitness coaches and research suggest aiming for around 0.5% to 1% of your body weight in fat loss per week^[1]. Let’s say you weigh 80 kg (176 lb); that’s roughly 0.4–0.8 kg (1–2 lb) per week. This is slow enough to preserve muscle while still being noticeable enough to keep you motivated.

Aggressive cuts that exceed 1% weight loss per week can work short term, but they increase the likelihood of losing muscle and can prompt metabolic adaptations, meaning your body slows energy expenditure to conserve calories^[2]. The end result can be a frustrating plateau, sometimes referred to as “starvation mode.”

Setting Up Your Calorie Deficit

A simple rule of thumb is to start with about a 15–25% deficit from your maintenance calories, which often translates to around 300–500 fewer calories per day for many individuals. But how do you find your maintenance in the first place?

Pick an Equation: You might start with something like the Harris-Benedict or Mifflin-St Jeor formula^[3] to get a ballpark figure.
Log Your Actual Intake: Use a tracking approach (like FoodEye) for a week or two while monitoring your weight. If the scale moves slowly downward, you’ve found a decent starting point. If nothing budges, trim another 100–200 calories and wait another week.

Protein and Strength Training: The Muscle-Saving Duo

When cutting, the goal is to lose fat, not any weight. You want to keep as much muscle as possible, which is why most coaches suggest 1.6–2.4 g of protein per kilogram of body weight (roughly 1 g per pound)^[1].

Resistance training is equally critical. You need to keep sending your body the signal that your muscles are “needed.” Think heavy compound exercises—squats, deadlifts, bench press—with moderate volume. Cardio can be helpful for extra calorie burn but shouldn’t replace your strength workouts entirely. The goal is to maximize muscle retention while you’re in a deficit.

How FoodEye Makes Cutting Simpler

Staying consistent is often the hardest part of a cut. Between social events, cravings, and busy schedules, it’s easy to misjudge your daily intake. That’s where a simple meal-logging tool like FoodEye can be a game-changer:

Snap a Photo or Type a Quick Note: No complicated calorie counting if that’s not your style. Just a single image or short description for accountability.
Visual Awareness: Over time, you’ll spot how often extra “bites and tastes” creep in. A pattern might emerge, such as frequent late-night snacks.
Track Trends: Pair your meal logs with weekly weigh-ins. If you’re losing too fast, dial back the deficit slightly. If you’re not losing at all, reduce intake further.

It’s about building awareness and mindfulness without turning food tracking into a second job. That balance keeps stress low and adherence high.

Beware of Rapid Drops

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Remember, losing more than about 1% of your body weight per week can lead to muscle loss and potential metabolic slowdown. If you notice your gym performance declining sharply or feel constantly fatigued, consider introducing a brief diet break—one or two weeks at maintenance calories. Some research suggests these breaks might help offset the worst of metabolic adaptation^[1].

Final Thoughts

Cutting is a balancing act between losing fat, maintaining performance, and preserving muscle. A moderate deficit that yields about 0.5–1% weight loss per week is often ideal. Keep protein high, keep hitting the weights, and use a simple meal-logging tool like FoodEye to hold yourself accountable.

If the scale isn’t moving—or it’s moving too fast—adjust accordingly. And never underestimate the power of patience: real, lasting body composition changes don’t happen overnight. Focus on consistency and smart tweaks, and you’ll walk away leaner, stronger, and better informed.

Note: This post is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified professional for personalized guidance.

How Fast Should I Cut?