VoltraCutting: how to lose fat and keep your muscle
Four things protect your muscle while you cut: lose slowly, about 0.7% of your body weight a week [1]; keep the deficit to about 500 kcal a day or less [2]; eat more protein, 2.3 to 3.1 g per kg of lean body mass [3][5]; and keep strength training [6].
How fast
In a study of elite athletes who kept strength training four times a week, those losing 0.7% of their body weight a week increased their lean mass by 2.1%, while those losing 1.4% a week gained none [1]. The authors recommend 0.7% a week for athletes who want to gain lean mass and strength while losing weight [1]. The International Society of Sports Nutrition (ISSN) adds that slower weight loss better preserves lean mass in leaner people, and the more body fat you start with, the more aggressive the deficit can be [5].
| Your weight | 0.7% a week (calculated) |
|---|---|
| 60 kg | 0.42 kg |
| 70 kg | 0.49 kg |
| 80 kg | 0.56 kg |
| 90 kg | 0.63 kg |
| 100 kg | 0.70 kg |
How big a deficit
A meta-analysis of strength training during an energy deficit found that lean-mass gains were impaired, while strength gains were similar; a deficit of about 500 kcal a day prevented lean-mass gains [2]. Its authors advise people strength training to keep muscle during weight loss to avoid deficits larger than 500 kcal a day [2].
How much protein
For lean, strength-trained people cutting, the evidence points to 2.3 to 3.1 g of protein per kg of fat-free mass, at the upper end the harder the diet and the leaner you are [3][5]. The ISSN's protein position stand gives the same 2.3 to 3.1 g range per kg a day [4]. Fat-free mass is your weight minus your body fat: at 80 kg and 20% body fat, it's 64 kg, which makes 147 to 198 g of protein a day (calculated).
Keep lifting
In trials of older adults with obesity, strength training three times a week for 12 to 24 weeks prevented 93.5% of the lean-mass loss that calorie restriction caused [6]. Keep your usual programme through the cut; strength tends to hold even when muscle gains stall [2].
In Voltra
Voltra's weight-loss goals set a daily deficit of 250, 500 or 1,000 kcal, about 0.25, 0.5 or 1 kg a week. To protect muscle, the 250 and 500 kcal goals stay within the 500 kcal limit above. Your protein target is on the Eat tab, and the weights you log in Train show whether your strength is holding.
Frequently asked
How fast should I cut?
About 0.7% of your body weight a week; leaner people do better going slower.
How many calories below maintenance should I eat when cutting?
To keep muscle, no more than about 500 kcal a day below; bigger deficits stopped lean-mass gains in strength training studies.
How much protein do I need when cutting?
2.3 to 3.1 g per kg of fat-free mass a day, at the upper end the leaner you are and the harder the diet.
Can I build muscle while cutting?
A slow cut can: athletes losing 0.7% a week gained lean mass, while those losing 1.4% a week didn't.
Sources
- Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab 21(2):97–104. Abstract. Elite athletes who kept 4 strength sessions a week.
- Murphy C, Koehler K (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression. Scand J Med Sci Sports 32(1):125–137. Abstract.
- Helms ER, Zinn C, Rowlands DS, Brown SR (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab 24(2):127–138. Abstract.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20. Position point 3.
- Aragon AA, Schoenfeld BJ, Wildman R, et al. (2017). International Society of Sports Nutrition position stand: diets and body composition. J Int Soc Sports Nutr 14:16. Abstract, points 3 and 6.
- Sardeli AV, Komatsu TR, Mori MA, Gáspari AF, Chacon-Mikahil MPT (2018). Resistance training prevents muscle loss induced by caloric restriction in obese elderly individuals: a systematic review and meta-analysis. Nutrients 10(4):423. Abstract. Older adults with obesity.
Sources checked on 30 September 2026.
Log your food and training with Voltra. Free to download; the yearly plan starts with a 7-day free trial. Works fully in English and Arabic.
