14 Week Cutting Plan
Complete 14-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
This cutting protocol is designed around your specific parameters: 185 lbs at 18% body fat, targeting 167 lbs with a 15% deficit. The macros below are calculated using research-backed formulas—not generic multipliers. Your 18-lb transformation starts with understanding exactly what your body needs.
2,654
Daily Calories
152g
Protein
0.9 lbs
Weekly Loss
~20 wks
To Goal
Your Example Cutting Spec
Calculated for a 185 lb male, 30 years old, 18% body fat, targeting 167 lbs with a 15% deficit.
2,654
Calories
152g
Protein
0.9g/lb target
386g
Carbs
58% of cals
56g
Fat
19% of cals
TDEE
3,122 cal
Daily Deficit
-468 cal
Lean Body Mass
152 lbs
Get Your Personalized Numbers
These are example calculations. Your exact macros depend on your unique stats, activity level, and goals.
The Science Behind These Numbers
These macros are calculated using the Cunningham equation (when body fat is known) or Mifflin-St Jeor equation as a fallback. Here's what each number means:
Calorie Target
Your TDEE (3,122 cal) minus a 15% deficit. This creates a 468 calorie daily deficit, translating to approximately 0.9 lbs of fat loss per week.
Protein Target
Set at 0.9g per pound of target body weight. Research shows 0.8-1.2g/lb preserves muscle during a deficit. Higher protein also increases satiety and has a high thermic effect.
Fat Target
Minimum 0.3g per pound bodyweight to maintain hormone production. Fat is essential for testosterone, estrogen, and overall hormonal health during a caloric deficit.
Carb Target
Remaining calories after protein and fat are set. Carbs fuel your training and preserve muscle glycogen. Prioritize them around workouts for best performance.
Common Mistakes to Avoid
Getting impatient with slower progress
A conservative 15% deficit means slower scale movement—often only 0.5-0.75 lbs per week. This is by design. If you panic and slash calories, you negate the muscle-preserving benefits of the conservative approach.
Inconsistent protein intake
At your target of 167 lbs, you need 159-184g of protein daily—not just on training days. Muscle protein synthesis doesn't take days off, and neither should your protein intake.
Weighing daily and reacting to fluctuations
Body weight can fluctuate 2-5 lbs daily from water, sodium, and food volume. A 185 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
This is the visual change zone
At 18% body fat, you're in the range where visible changes happen fastest. Each percentage drop reveals more definition. Take progress photos every 2 weeks—you'll be amazed at the transformation.
Build your protein-first habit
At every meal, ask: "Where's my 42g of protein?" This simple habit ensures you hit your 167g daily target across 4 meals. Protein first, then fill in carbs and fats.
Weekly weigh-ins beat daily stress
Pick one day (ideally after a rest day) and weigh yourself first thing in the morning. This weekly average approach eliminates the anxiety of daily fluctuations and shows true fat loss trends.
Your Week-by-Week Focus
Weeks 1-2: Establish your baseline. Track everything, even if imperfectly. Learn your hunger patterns, identify trigger foods, and build the daily habits that will carry you through.
Weeks 3-6: This is where consistency pays off. You should see 0.5-1 lb per week on average. Take progress photos—you're changing more than the scale shows.
Weeks 7+: Assess and adjust. If progress has stalled for 2+ consecutive weeks, reduce calories by 150-200 or add low-intensity cardio. If progress is on track, change nothing.
What You Get with CutSpec
Frequently Asked Questions
How much weight can you lose in 14 weeks?
At a safe rate of 1-1.5 lbs per week, you can lose 14-21 lbs in 14 weeks while preserving muscle mass. More aggressive approaches risk muscle loss.
Is 14 weeks enough time for a cut?
14 weeks is an extended cut, ideal for significant transformations. Plan for a diet break around week 8-10 to maintain metabolic health.
Should I take a diet break during a 14 week cut?
Yes, during a 14-week cut, plan for a 7-10 day diet break around week 8. This helps reset hormones and prevents metabolic adaptation.
What results can I expect from a 14 week cut?
With consistent adherence, expect to lose 18 lbs, drop 6-8% body fat, and maintain most of your strength. Visual changes typically become noticeable around week 4.
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