How do you know how much to cut? (5, 10, or 15%)

kitka82

Do you determine your cut level by how much weight you want to lose or how quickly you want to lose it? I'm currently at 175, and my intended goal weight is 150. 25 pounds to lose. So I was thinking I would cut at TDEE - 15%. If I stall out, do I increase from there to TDEE - 10%? Or is it mainly trial and error?

twinmomtwice4

I go back and forth between 15 and 20% depending on my workouts (strength day vs cardio day) because I still have quite a bit to lose.

But since you only have 25 pounds to lose, I would go with either a 10% or 15% cut (preferably 10% cut).

It can be trial and error. What works for someone else may not work for you. And it's much easier to increase calories than it is to take away, trust me...LOL!

Gapwedge01

Do you determine your cut level by how much weight you want to lose or how quickly you want to lose it? I'm currently at 175, and my intended goal weight is 150. 25 pounds to lose. So I was thinking I would cut at TDEE - 15%. If I stall out, do I increase from there to TDEE - 10%? Or is it mainly trial and error?

Depends. If you are heavy into cardio then you need to stay closer to your TDEE (because you tend to lose LBM along with BF with cardio only). If you are heavy into lifting then you can take a larger deficit (because you maintain or increase your LBM while losing the BF). With 25 pounds to lose I would say you would be safe with a 15-20% deficit. I have 35 to go and I am at 20%. However, on my long cycling rides I can burn close to 1500 per ride so on those days I eat close to my TDEE. On lifting days and rest days I am back at a 20% deficit. 15% is the recommended deficit for EM2WL.

kitka82

Thanks for your suggestions. I have 3 lifting days and 2 runs built into my weekly schedule.

Gapwedge01

Thanks for your suggestions. I have 3 lifting days and 2 runs built into my weekly schedule.

15% would be my suggestion. As you get closer to your goal weight you can reduce it to 10%, etc. If you want to modify it some eat at 10% cut on your run days and 20% on your lifting days and 15% on your rest days.