Cutting Diet Basics 2024: Lose Fat, Keep Muscle

A successful cut is simple in concept and difficult in execution. You need to be in a calorie deficit consistently, eat enough protein to preserve muscle, and train hard enough to give your body a reason to keep the muscle it has. This guide covers the foundational principles as they stood in 2024.

Setting Your Deficit

In 2024, the evidence-backed recommendation for fat loss without excessive muscle loss was a daily deficit of 300–500 calories. This produces roughly 0.5–1 lb of fat loss per week — sustainable, and slow enough to avoid the hormonal downregulation that comes with aggressive cuts.

Start with your TDEE (Total Daily Energy Expenditure) and subtract 400 calories as a starting deficit. Adjust based on real-world results over the first two weeks.

Protein Targets

The 2024 research consensus on protein during a cut: 2.3–3.1g/kg of lean body mass (not total body weight) for resistance-trained individuals. Higher end of the range is appropriate for more aggressive deficits or higher training volumes.

Tracking Your Macros in 2024

Our 2024 tracking recommendations:

• MyFitnessPal — Best all-around choice. The macro split feature and calorie deficit goal tracking are well-suited for cut phases. Barcode scanning covers most packaged foods reliably.
• Cronometer — Best if tracking micronutrients alongside macros. Cutting often creates micronutrient gaps — Cronometer's USDA-verified database helps identify them early.

The Role of Cardio

Cardio is optional — fat loss comes from the calorie deficit, not from the cardio specifically. However, cardio creates more caloric "room" each day, making adherence easier without further restricting food intake. LISS (low-intensity steady state) 2–4 times per week is the 2024 standard recommendation for most naturals.