Cutting Protocol for 18% Body Fat (Male)
Optimize your cut at 18% body fat. Get calorie and macro recommendations specifically designed for men at 18% body fat.
18% body fat is the "middle zone" where cutting becomes a balancing act. You're lean enough that aggressive deficits start causing muscle loss, but you still have enough fat that progress should be visible week to week. This range typically requires 10-14 weeks of consistent adherence for a complete transformation.
2,560
Daily Calories
167g
Protein
1.1 lbs
Weekly Loss
~14 wks
To Goal
Your Example Cutting Spec
Calculated for a 185 lb male, 30 years old, 18% body fat, targeting 170 lbs with a 18% deficit.
2,560
Calories
167g
Protein
1.0g/lb target
347g
Carbs
54% of cals
56g
Fat
20% of cals
TDEE
3,122 cal
Daily Deficit
-562 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 18% deficit. This creates a 562 calorie daily deficit, translating to approximately 1.1 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
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 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 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 1-1.5 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 deficit should I use at 18% body fat?
At 18% body fat, use a moderate 18-20% deficit. This balances fat loss speed with muscle preservation as you get leaner.
How long to cut from 18% to 10-12% body fat?
The timeline depends on your starting weight, but generally expect 12 weeks or more. Leaner individuals should plan for longer cuts with slower rates of loss.
Do I need refeeds at 18% body fat?
Yes, at 18% body fat, regular refeeds are important. Plan 1-2 high-carb days per week to maintain leptin levels and training performance.
Should I take a diet break at 18% body fat?
At 18% body fat, diet breaks become crucial. Take a 10-14 day break at maintenance every 6-8 weeks to prevent metabolic adaptation.
Related Guides
Cutting Protocol for 14% Body Fat (Male)
Optimize your cut at 14% body fat. Get calorie and macro recommendations specifically designed for men at 14% body fat.
Cutting Protocol for 15% Body Fat (Male)
Optimize your cut at 15% body fat. Get calorie and macro recommendations specifically designed for men at 15% body fat.
8 Week Cutting Plan
Complete 8-week cutting protocol with weekly calorie adjustments, refeed scheduling, and progress milestones. Science-based fat loss plan.
Cutting Protocol for Men In your 20s
Age-adjusted cutting macros for men in your 20s. Learn how metabolism changes and what adjustments optimize fat loss.