Cutting Protocol for Endomorph Males
Optimize your cut as a male endomorph (gains fat easily, slower metabolism). Get body type-specific macro recommendations.
This cutting protocol is designed around your specific parameters: 210 lbs at 25% body fat, targeting 185 lbs with a 20% deficit. The macros below are calculated using research-backed formulas—not generic multipliers. Your 25-lb transformation starts with understanding exactly what your body needs.
2,570
Daily Calories
174g
Protein
1.3 lbs
Weekly Loss
~20 wks
To Goal
Your Example Cutting Spec
Calculated for a 210 lb male, 30 years old, 25% body fat, targeting 185 lbs with a 20% deficit.
2,570
Calories
174g
Protein
0.9g/lb target
327g
Carbs
51% of cals
63g
Fat
22% of cals
TDEE
3,212 cal
Daily Deficit
-642 cal
Lean Body Mass
158 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 (3,212 cal) minus a 20% deficit. This creates a 642 calorie daily deficit, translating to approximately 1.3 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
Expecting linear progress the entire cut
At 25% body fat, the first 4-6 weeks will show rapid changes—don't expect that pace to continue. As you get leaner, fat loss slows naturally. Mentally prepare for this transition around weeks 8-10.
Adding excessive cardio from day one
You don't need an hour of cardio daily at 25% body fat. Diet alone creates your deficit. Save cardio as a tool for when progress stalls—if you start maxed out, you have nowhere to go.
Inconsistent protein intake
At your target of 185 lbs, you need 176-204g 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 210 lb person might weigh 4 lbs different on consecutive mornings with identical fat mass. Track weekly averages, not daily numbers.
Keys to Success
Leverage your higher TDEE
At 210 lbs, you can likely eat 2310-2730 calories and still lose fat. Don't leave calories on the table—eating more (within your deficit) improves adherence and workout performance.
Trust the process through the 'whoosh'
At higher body fat percentages, fat loss often happens in spurts—you'll retain water for days, then suddenly drop 2-3 lbs overnight. This "whoosh effect" is normal. Don't adjust calories during water retention phases.
Plan for a diet break midway
Losing 25 lbs will take 20 weeks or more. Plan a 7-10 day diet break at maintenance around the halfway point. This prevents metabolic adaptation and makes the second half more effective.
Build your protein-first habit
At every meal, ask: "Where's my 46g of protein?" This simple habit ensures you hit your 185g 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 1-4: Focus on establishing consistent eating patterns. Don't stress about perfection—aim for 80% adherence. Your body will respond quickly at this stage, shedding water and fat simultaneously. Target 1-1.5 lbs per week on average.
Weeks 5-8: Progress may appear to slow as initial water weight is gone. This is normal. Stay the course, and consider adding one 30-minute cardio session if you haven't already. Don't adjust calories yet.
Weeks 9+: If progress stalls for 2+ weeks, reduce calories by 150-200 or add another cardio session. Implement a refeed day if hunger becomes unmanageable.
What You Get with CutSpec
Frequently Asked Questions
Do endomorphs need different macros?
Endomorphs often do better with lower carbs and higher protein/fat. This improves insulin sensitivity and satiety.
How aggressive should a endomorph cut be?
Endomorphs can often handle moderate-aggressive deficits (18-22%) due to higher fat reserves.
What's the best approach for endomorphs?
Endomorphs (gains fat easily, slower metabolism) should focus on their strengths while addressing weaknesses. Consistent tracking and adjustment is key.
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