Cutting at a 25% Deficit (Effective): The Female Guide

Low to moderate. Some muscle loss is likely over a longer phase. Keep protein high and maintain training intensity.

Suitable For

Experienced women 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.

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).

How much weight will I lose per week at a 25% deficit?

A 5'5", 150 lb woman at a 25% deficit can expect to lose approximately 1.06 lbs per week. Actual results vary based on starting weight, activity level, and adherence. Expect faster loss in the first 1-2 weeks (water weight) followed by a steadier rate.

When should I take a diet break during a 25% cut?

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.

What should I do after finishing a 25% cut?

Reverse diet slowly. Add 100-200 calories per week over 3-4 weeks until you reach maintenance. Jumping straight to maintenance calories after a moderate deficit often causes water weight spikes that feel discouraging but are not fat gain.