Moderate Cutting Protocol
Learn the moderate cutting approach (balanced fat loss and muscle retention). Get macros, timeline, and strategies for this cutting style.
This cutting protocol is designed around your specific parameters: 185 lbs at 16% body fat, targeting 170 lbs with a 20% deficit. The macros below are calculated using research-backed formulas—not generic multipliers. Your 15-lb transformation starts with understanding exactly what your body needs.
2,543
Daily Calories
171g
Protein
1.3 lbs
Weekly Loss
~12 wks
To Goal
Your Example Cutting Spec
Calculated for a 185 lb male, 28 years old, 16% body fat, targeting 170 lbs with a 20% deficit.
2,543
Calories
171g
Protein
1.0g/lb target
339g
Carbs
53% of cals
56g
Fat
20% of cals
TDEE
3,179 cal
Daily Deficit
-636 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 20% deficit. This creates a 636 calorie daily deficit, translating to approximately 1.3 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
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 is an moderate cut?
An moderate cut uses a 20% caloric deficit (balanced fat loss and muscle retention). This translates to approximately 0.4-0.5 lbs of fat loss per week for most people.
Who should do an moderate cut?
Moderate cuts work for most people - balanced fat loss speed with good muscle retention.
How long can you maintain an moderate cut?
Moderate cuts typically work well for 12-16 weeks before needing a diet break.
What results can I expect from an moderate cut?
With an moderate cut (20% deficit), expect to lose approximately 1.4 lbs per week. In 12 weeks, that's 17 lbs of fat loss with proper protein and training.
Related Guides
Conservative Cutting Protocol
Learn the conservative cutting approach (slow and steady, maximum muscle retention). Get macros, timeline, and strategies for this cutting style.
Cutting Macros for 170 lb Males
Calculate your exact cutting macros as a 170 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
Cutting Macros for 180 lb Males
Calculate your exact cutting macros as a 180 lb male. Get personalized calories, protein, carbs, and fat targets for effective fat loss while preserving muscle.
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.