Summer Cutting Without Burnout

Trying to cut fast before summer usually backfires. Better results come from a steady plan you can hold for weeks.

Use a realistic deficit

Start with a 250 to 500 calorie deficit. This range is usually easier to sustain and less likely to hurt sleep, mood, or training quality.

Keep protein high

During a cut, protein supports muscle retention and satiety. Build each meal around a lean protein source first, then add carbs and fats around your activity level.

Adjust based on weekly trend

Do not overreact to daily scale changes. Review a 2 to 3 week trend, then adjust calories in small steps if needed.

Use the LeanCalc calorie deficit calculator to set your starting numbers.