Nutrition
High-Protein Deficit (Cutting)
A high-protein deficit keeps protein high—near two g/kg—while calories fall, preserving muscle and satiety during fat-loss phases for lifters.
A high-protein deficit for cutting keeps protein elevated—often toward two grams per kilogram—while total calories sit below maintenance to lose fat. The strategy trades some carb or fat room for muscle retention and satiety during aggressive but sane deficits.
Resistance training volume should stay as high as recovery allows. Protein is not license to starve: minimum calories still support hormones and sleep.
Common questions
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Can you build muscle on a high-protein deficit?
True novice gains can occur, but most trained lifters should expect maintenance or slow loss of lean mass. The goal is fat loss with minimal muscle sacrifice.
Related terms
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