Cutting at a 40% Deficit (Extreme): The Male Guide
How long does a 40% calorie deficit take for men? See weekly projections, daily calories (~1574 cal), macro split, and timeline for the Extreme cutting plan. 1-2 weeks.
Last updated: February 8, 2026
Plan Overview
Deficit
40%
Extreme
Difficulty
Duration
1-2 weeks
The fastest pace. Best used for short periods with planned breaks.
Daily Calories and Macros
Based on a 5'10", 180 lb man at moderate activity (2,624 cal TDEE):
1,574
Daily Calories
135g
Protein (34%)
160g
Carbs (41%)
44g
Fat (25%)
Weekly Projections
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 1 | 177.9 lbs | 24.3% | 43.2 lbs | 134.7 lbs |
| Week 2 | 175.8 lbs | 23.6% | 41.4 lbs | 134.4 lbs |
Risk and Suitability
Risk Level
Very HighVery high. Rapid fat loss at this deficit almost always comes with muscle loss. Only use this for 1-2 week mini-cuts between longer phases.
Suitable For
Competitive athletes and experienced lifters only. Use as a 1-2 week mini-cut. Requires protein at 1g per lb lean mass, aggressive training, and a planned transition to maintenance immediately after.
Not Recommended For
Beginners. Most intermediate lifters. Anyone without a structured post-cut maintenance plan. Those who have never successfully completed a moderate cut first.
Adherence Tips
- •Track your food intake daily. What gets measured gets managed.
- •Eat at least 135g of protein every day to protect lean mass.
- •This is a sprint, not a marathon. Set a hard end date and commit to maintenance afterward.
- •Cut training volume by 30% but keep intensity high on compound lifts. You cannot recover from high volume at this deficit.
- •Expect performance drops. Your strength will return within 1-2 weeks of eating at maintenance.
Diet Break Recommendation
End this phase after 1-2 weeks maximum. Transition immediately to maintenance calories for at least 2 weeks before any further dieting.
Frequently Asked Questions
How many calories should I eat on a 40% deficit?
Based on a 5'10", 180 lb man at moderate activity, a 40% deficit puts you at approximately 1574 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 40% deficit?
Very high. Rapid fat loss at this deficit almost always comes with muscle loss. Only use this for 1-2 week mini-cuts between longer phases.
How long should I stay on a 40% deficit?
The recommended duration for a 40% deficit is 1-2 weeks. Extending beyond this window increases the risk of muscle loss, metabolic adaptation, and diet fatigue.
What is a 40% calorie deficit?
A 40% deficit means eating 40% fewer calories than your body burns each day (your TDEE). For example, if your TDEE is 2,500 calories, a 40% deficit means eating 1500 calories per day.
Related Pages
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