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2500 Calorie Cutting Meal Plan

Cutting2,500 calories/day

Daily Macro Targets

2,500

Calories

219g

Protein

69g

Fat

251g

Carbs

Hit your 2,500 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For active men over 200 lbs. A mild deficit that maximizes muscle retention.

TDEE Context

A 2500-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 3000-3250 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Protein Oats

8 min

40g oats cooked with water, mixed with 1 scoop whey protein and berries.

310 cal32g P5g F38g C

Breakfast

Cottage Cheese Bowl

3 min

Low-fat cottage cheese with sliced peaches and a sprinkle of cinnamon.

180 cal24g P2g F16g C

Lunch

Tuna Poke Bowl

15 min

Seared tuna over cauliflower rice with edamame, cucumber, and soy ginger dressing.

340 cal38g P10g F22g C

Lunch

Shrimp Stir Fry

15 min

Shrimp with broccoli, snap peas, and bell pepper in garlic sauce. No rice.

260 cal34g P8g F16g C

Dinner

Grilled Chicken & Vegetables

25 min

Chicken breast with roasted Brussels sprouts and sweet potato wedges.

350 cal40g P8g F28g C

Snack

Celery & Hummus

2 min

Celery sticks with 3 tbsp hummus.

100 cal4g P5g F10g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Protein Oats	310	32g	5g	38g
Lunch	Tuna Poke Bowl	340	38g	10g	22g
Dinner	Grilled Chicken & Vegetables	350	40g	8g	28g
Snack	Celery & Hummus	1500	4g	5g	360g
Total		2500	114g	28g	448g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2500-calorie cutting diet, aim for about 219g protein, 69g fat, and 251g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2500 calories?

Focus on lean proteins, vegetables, and measured portions of complex carbs. A sample day might include Protein Oats for breakfast, Tuna Poke Bowl for lunch, and Grilled Chicken & Vegetables for dinner, with strategic snacks.

How much protein do I need at 2500 calories for cutting?

At 2500 calories for cutting, aim for 219g protein per day (35% of calories). This is about 55g per meal across 4 meals.

Can I build muscle at 2500 calories?

Building new muscle in a deficit is difficult but possible for beginners. At 2500 calories, your protein target of 219g supports muscle protein synthesis. Pair this with progressive resistance training.

← Previous Next →

Related Meal Plans

2500 Cal Bulking

156g P / 69g F / 314g C

2200 Cal Cutting

193g P / 61g F / 220g C

2800 Cal Cutting

245g P / 78g F / 280g C

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.

Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

2500 Calorie Cutting Meal Plan

Cutting2,500 calories/day

Daily Macro Targets

2,500

Calories

219g

Protein

69g

Fat

251g

Carbs

Hit your 2,500 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For active men over 200 lbs. A mild deficit that maximizes muscle retention.

TDEE Context

A 2500-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 3000-3250 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Protein Oats

8 min

40g oats cooked with water, mixed with 1 scoop whey protein and berries.

310 cal32g P5g F38g C

Breakfast

Cottage Cheese Bowl

3 min

Low-fat cottage cheese with sliced peaches and a sprinkle of cinnamon.

180 cal24g P2g F16g C

Lunch

Tuna Poke Bowl

15 min

Seared tuna over cauliflower rice with edamame, cucumber, and soy ginger dressing.

340 cal38g P10g F22g C

Lunch

Shrimp Stir Fry

15 min

Shrimp with broccoli, snap peas, and bell pepper in garlic sauce. No rice.

260 cal34g P8g F16g C

Dinner

Grilled Chicken & Vegetables

25 min

Chicken breast with roasted Brussels sprouts and sweet potato wedges.

350 cal40g P8g F28g C

Snack

Celery & Hummus

2 min

Celery sticks with 3 tbsp hummus.

100 cal4g P5g F10g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Protein Oats	310	32g	5g	38g
Lunch	Tuna Poke Bowl	340	38g	10g	22g
Dinner	Grilled Chicken & Vegetables	350	40g	8g	28g
Snack	Celery & Hummus	1500	4g	5g	360g
Total		2500	114g	28g	448g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2500-calorie cutting diet, aim for about 219g protein, 69g fat, and 251g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2500 calories?

How much protein do I need at 2500 calories for cutting?

At 2500 calories for cutting, aim for 219g protein per day (35% of calories). This is about 55g per meal across 4 meals.

Can I build muscle at 2500 calories?

← Previous Next →

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.