Aggressive Cutting Protocol
Learn the aggressive cutting approach (maximum fat loss, higher deficit). Get macros, timeline, and strategies for this cutting style.
An aggressive 25% deficit cuts deep and fast. This approach works best for those with higher body fat, short timelines, or mini-cuts between bulks. The trade-off is real: you'll feel the deficit more acutely, workouts may suffer, and hunger management becomes a daily challenge. But for the right situation, the rapid results are worth it.
2,255
Daily Calories
173g
Protein
1.5 lbs
Weekly Loss
~10 wks
To Goal
Your Example Cutting Spec
Calculated for a 185 lb male, 28 years old, 22% body fat, targeting 170 lbs with a 25% deficit.
2,255
Calories
173g
Protein
1.0g/lb target
265g
Carbs
47% of cals
56g
Fat
22% of cals
TDEE
3,007 cal
Daily Deficit
-752 cal
Lean Body Mass
144 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 (3,007 cal) minus a 25% deficit. This creates a 752 calorie daily deficit, translating to approximately 1.5 lbs of fat loss per week.
Protein Target
Set at 1.0g 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
Running an aggressive cut for too long
A 25% deficit should not exceed 6-8 weeks. Longer aggressive phases cause metabolic adaptation, muscle loss, and hormonal disruption. Plan your timeline accordingly or switch to a moderate approach.
Inconsistent protein intake
At your target of 170 lbs, you need 162-187g 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 22% 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 43g of protein?" This simple habit ensures you hit your 170g 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 1.5-2 lbs 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
What is an aggressive cut?
An aggressive cut uses a 25% caloric deficit (maximum fat loss, higher deficit). This translates to approximately 0.5-0.6 lbs of fat loss per week for most people.
Who should do an aggressive cut?
Aggressive cuts suit those with higher body fat (20%+), short timelines, or doing a mini-cut between bulks. Not recommended for lean individuals.
How long can you maintain an aggressive cut?
Limit aggressive cuts to 6-8 weeks maximum. Longer durations increase metabolic adaptation and muscle loss risk.
What results can I expect from an aggressive cut?
With an aggressive cut (25% deficit), expect to lose approximately 1.8 lbs per week. In 12 weeks, that's 21 lbs of fat loss with proper protein and training.
Related Guides
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