Cutting at a 15% Deficit (Gentle): The Male Guide
How long does a 15% calorie deficit take for men? See weekly projections, daily calories (~2230 cal), macro split, and timeline for the Gentle cutting plan. 12+ weeks.
Last updated: February 8, 2026
Plan Overview
Deficit
15%
Gentle
Difficulty
Duration
12+ weeks
A light calorie change that feels easy to stick with day to day.
Daily Calories and Macros
Based on a 5'10", 180 lb man at moderate activity (2,624 cal TDEE):
2,230
Daily Calories
135g
Protein (24%)
283g
Carbs (51%)
62g
Fat (25%)
Weekly Projections
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 2 | 178.4 lbs | 24.5% | 43.7 lbs | 134.8 lbs |
| Week 4 | 176.9 lbs | 23.9% | 42.3 lbs | 134.5 lbs |
| Week 6 | 175.3 lbs | 23.4% | 41 lbs | 134.3 lbs |
| Week 8 | 173.7 lbs | 22.8% | 39.7 lbs | 134.1 lbs |
| Week 10 | 172.2 lbs | 22.3% | 38.3 lbs | 133.8 lbs |
| Week 12 | 170.6 lbs | 21.7% | 37 lbs | 133.6 lbs |
| Week 14 | 169 lbs | 21.1% | 35.7 lbs | 133.4 lbs |
| Week 16 | 167.5 lbs | 20.5% | 34.3 lbs | 133.1 lbs |
Risk and Suitability
Risk Level
LowMinimal. This deficit is small enough that your body preferentially burns fat while preserving lean tissue.
Suitable For
Most men at any experience level. Especially good for beginners, those with a lot of weight to lose, or anyone who wants a sustainable pace they can maintain for months.
Not Recommended For
Those with a history of disordered eating, or anyone under medical advice to maintain weight.
Adherence Tips
- •Track your food intake daily. What gets measured gets managed.
- •Eat at least 135g of protein every day to protect lean mass.
- •You have room for flexibility. One higher-calorie day per week will not derail progress at this deficit.
- •Focus on whole foods that keep you full: lean protein, vegetables, and fiber-rich carbs.
- •Weigh yourself at the same time each morning and track the weekly average, not daily fluctuations.
Frequently Asked Questions
What should I do after finishing a 15% cut?
After your cut, reverse diet by adding 100-150 calories per week until you reach maintenance. This gradual approach prevents rapid fat regain and lets your metabolism stabilize.
How many calories should I eat on a 15% deficit?
Based on a 5'10", 180 lb man at moderate activity, a 15% deficit puts you at approximately 2230 calories per day. Your actual number depends on your weight, height, activity level, and body composition. Use FitCommit to calculate your exact target.
Will I lose muscle on a 15% deficit?
Minimal. This deficit is small enough that your body preferentially burns fat while preserving lean tissue.
How long should I stay on a 15% deficit?
The recommended duration for a 15% deficit is 12+ weeks. Most people see their best results within this timeframe.
Related Pages
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