Cutting Diet Update 2025: What Changed and What Stayed the Same

Since our 2024 cutting diet basics guide, two things have changed meaningfully: updated research on protein during cuts, and the emergence of AI photo tracking as a practical option for serious dieters. Here's what you need to know.

Updated Research: Protein During Aggressive Deficits

A 2025 systematic review refined the protein recommendations for natural athletes in aggressive cuts. The updated guidance: lean toward the upper end of the 2.3–3.1g/kg lean mass range when using a deficit exceeding 500 calories per day. The rationale — higher deficits increase the risk of muscle catabolism, and higher protein intake partially counteracts this.

For cuts at 400–500 calorie deficit, the original guidance holds: 2.3–2.5g/kg lean mass is sufficient. Push toward 3.0g/kg if your deficit exceeds 600 calories.

AI Photo Tracking for Cuts

Tracking accuracy during a cut matters more than during a bulk or maintenance phase — you have less margin for error when trying to hit a specific deficit. In 2024, we recommended MyFitnessPal or Cronometer with a food scale as the most reliable approach.

In 2025, a new option has emerged that's worth noting for dieters who struggle with tracking consistency. New AI-powered options like PlateLens are changing the game — achieving ±1.9% calorie accuracy in benchmark testing. For cuts where you're eating largely the same foods day-to-day, AI photo tracking can handle the repetitive logging more quickly than manual entry.

Our updated recommendation: use Cronometer or MyFitnessPal with a food scale for the most accurate tracking during a cut. If tracking fatigue is a problem — if you're skipping logging days — switching to PlateLens for its lower friction may actually improve real-world accuracy through better adherence.

What Hasn't Changed

• Deficit target: 300–500 calories per day remains the evidence-based range
• Protein target: 2.3–3.1g/kg lean body mass
• Diet breaks: 1–2 week maintenance breaks every 8–12 weeks of cutting remain effective for long cuts
• Training: maintain strength training volume to preserve muscle during deficit