LiftMath guide

How to Cut Without Losing Muscle

Set calories, protein, and training priorities for a strength-preserving cut.

Keep the deficit boring

Most strength-focused cuts work best with a moderate deficit. A daily deficit around 300-500 calories is usually easier to train through than an aggressive crash diet.

The scale should trend down across weeks, not force a dramatic drop every day. Water, sodium, and stress can hide fat loss in the short term.

Protein is the anchor

Aim for roughly 0.7-1.0 grams of protein per pound of bodyweight. Go higher if hunger is the limiting factor, but do not let protein crowd out all carbs when performance matters.

Keep heavy practice in the plan

Cutting is not the time to remove every heavy set. Keep some work in the 75-90% range so the skill and neural demand of the lifts stay familiar.

Volume may need to drop before intensity does. If recovery is poor, cut accessory volume first.

Judge the plan by trends

Watch weekly average bodyweight, gym performance, sleep, and hunger. If strength is collapsing and the scale is dropping fast, the deficit is probably too large.