Conservative Cutting Protocol
Learn the conservative cutting approach (slow and steady, maximum muscle retention). Get macros, timeline, and strategies for this cutting style.
A conservative 15% deficit prioritizes muscle retention above speed. You'll lose fat more slowly, but you'll keep more of what matters: your strength, energy, and lean mass. This approach suits already-lean individuals, those with no deadline, or anyone who wants to maintain gym performance throughout the cut.
2,702
Daily Calories
155g
Protein
1.0 lbs
Weekly Loss
~16 wks
To Goal
Your Example Cutting Spec
Calculated for a 185 lb male, 28 years old, 16% body fat, targeting 170 lbs with a 15% deficit.
2,702
Calories
155g
Protein
0.9g/lb target
395g
Carbs
58% of cals
56g
Fat
19% of cals
TDEE
3,179 cal
Daily Deficit
-477 cal
Lean Body Mass
155 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 (3,179 cal) minus a 15% deficit. This creates a 477 calorie daily deficit, translating to approximately 1.0 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 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
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 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
What is an conservative cut?
An conservative cut uses a 15% caloric deficit (slow and steady, maximum muscle retention). This translates to approximately 0.3-0.4 lbs of fat loss per week for most people.
Who should do an conservative cut?
Conservative cuts are ideal for lean individuals (under 15% BF), experienced lifters prioritizing muscle retention, or those with no deadline.
How long can you maintain an conservative cut?
Conservative cuts can be sustained for 16-24 weeks or longer, as the smaller deficit minimizes metabolic adaptation.
What results can I expect from an conservative cut?
With an conservative cut (15% deficit), expect to lose approximately 1.1 lbs per week. In 12 weeks, that's 13 lbs of fat loss with proper protein and training.
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