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. 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). Maintaining adequate protein intake is important on a cutting diet.
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).Ī 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).Īlthough 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). The number of calories you should eat per day to lose weight depends on your weight, height, lifestyle, gender, and exercise levels. Calculate your calorie intakeįat loss occurs when you consistently eat fewer calories than you burn.
A cutting diet is tailored to each individual and requires you to determine your nutritional needs.