How Much Weight Should You Be Losing When Cutting & Toning?


The moment comes when all muscle 'bulkers' must cut and tone their muscle bound frame, the trouble is that this comes at a cost, usually in the currency of muscle mass! The aim has to be to limit muscle loss whilst maximising fat loss, and in order to do this you should ensure your caloric deficit doesn’t invoke more total weight loss than 0.5 – 1% a week in order to maximise muscle retention. The ISSN suggest that a protein intake of around 2.3 – 3.1g of protein per kg bodyweight is optimal to facilitate this cutting phase.


Helms, E, R., Aragon, A, A, and Fitschen, P, J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. Retrieved 10th November, 2014, from

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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