How to Cut Body Fat Without Losing Muscle
'Cutting' means losing fat while holding onto your hard-earned muscle. Done wrong — with crash diets and endless cardio — you lose muscle along with the fat and end up 'skinny fat'. Here's how to do it right.
Keep protein high
Protein is the single most important factor for preserving muscle in a deficit. Aim for around 1g per pound of bodyweight. High protein also keeps you full, making the diet easier to sustain.
Keep lifting heavy
Don't switch to light weights and high reps 'to tone'. Continue lifting heavy to signal your body to keep the muscle. Strength training in a deficit tells your body the muscle is still needed.
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Use a moderate deficit
- Aim for 0.5-1% bodyweight loss per week
- Avoid aggressive crash diets
- Don't add excessive cardio
- Prioritise sleep to protect muscle
- Be patient — slower cuts retain more muscle
The takeaway
Keep protein high, keep lifting heavy, use a moderate deficit, and sleep well. Cut slowly and strategically to strip fat while keeping the muscle you worked so hard to build.
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Hit Your Nutrition Goals
Track macros, log meals in seconds and follow science-backed plans that fit your body — free on your phone.
