Cutting at a 25% Deficit (Effective): The Male Guide
How long does a 25% calorie deficit take for men? See weekly projections, daily calories (~1968 cal), macro split, and timeline for the Effective cutting plan. 6-10 weeks.
Last updated: February 8, 2026
Plan Overview
Deficit
25%
Effective
Difficulty
Duration
6-10 weeks
A noticeable pace that works well for most people.
Daily Calories and Macros
Based on a 5'10", 180 lb man at moderate activity (2,624 cal TDEE):
1,968
Daily Calories
135g
Protein (27%)
233g
Carbs (47%)
55g
Fat (25%)
Weekly Projections
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 2 | 177.4 lbs | 24.1% | 42.8 lbs | 134.6 lbs |
| Week 4 | 174.8 lbs | 23.2% | 40.5 lbs | 134.2 lbs |
| Week 6 | 172.2 lbs | 22.3% | 38.3 lbs | 133.8 lbs |
| Week 8 | 169.5 lbs | 21.3% | 36.1 lbs | 133.4 lbs |
| Week 10 | 166.9 lbs | 20.3% | 33.9 lbs | 133 lbs |
Risk and Suitability
Risk Level
ModerateLow to moderate. Some muscle loss is likely over a longer phase. Keep protein high and maintain training intensity.
Suitable For
Experienced men who have successfully cut before and know their body's response to dieting. Best for those with 10-20 lbs to lose who want a defined end date.
Not Recommended For
Beginners who have never tracked calories before. Those with disordered eating history. Anyone who struggles with adherence on a moderate deficit.
Adherence Tips
- •Track your food intake daily. What gets measured gets managed.
- •Eat at least 135g of protein every day to protect lean mass.
- •Meal prep at least 4-5 days of food in advance. Decision fatigue leads to overeating at this deficit.
- •Schedule one refeed day every 10-14 days at maintenance calories to support hormones and recovery.
- •Prioritize sleep. Poor sleep increases hunger hormones and makes this deficit feel much harder.
Diet Break Recommendation
Take a 1-2 week diet break at maintenance calories after every 6-8 weeks. This helps restore hormones and improve adherence for the remaining phase.
Frequently Asked Questions
Will I lose muscle on a 25% deficit?
Low to moderate. Some muscle loss is likely over a longer phase. Keep protein high and maintain training intensity.
How long should I stay on a 25% deficit?
The recommended duration for a 25% deficit is 6-10 weeks. Most people see their best results within this timeframe.
What is a 25% calorie deficit?
A 25% deficit means eating 25% fewer calories than your body burns each day (your TDEE). For example, if your TDEE is 2,500 calories, a 25% deficit means eating 1875 calories per day.
Should I do cardio while cutting at 25%?
Be careful with cardio at a 25% deficit. Your total energy output is already high from the calorie restriction. Adding aggressive cardio increases recovery demands and can accelerate muscle loss. Stick to 2-3 low-intensity walks per week (20-30 minutes).
Related Pages
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