The word "cut" gets thrown around a lot in fitness – but what does it actually mean, and more importantly, how do you do it without burning out, losing muscle or falling into the trap of extreme restriction? This is your no-nonsense guide to cutting the right way: what it is, how to approach it safely, and the supplements that can support you through it.
What does 'cutting' mean in fitness?
Cutting is a deliberate phase of training and nutrition designed to reduce body fat while preserving (or even building) lean muscle mass. It's the counterpart to bulking, where the goal is to add size and strength in a calorie surplus.
During a cut, you're eating in a calorie deficit. The goal isn't to shrink; it's to reveal the muscle and strength you've already built.
Done well: a cut leaves you leaner, more defined and just as strong as when you started.
Done badly: too fast, too aggressive, and without the right support, it can leave you fatigued, weak and fighting to hold onto muscle you've worked hard to build.
That distinction matters. Which is why how you cut is just as important as the decision to cut at all.
How to cut in the gym: getting the basics right
Before any supplement enters the conversation, three fundamentals have to be in place:
A calorie deficit
A reduction of 300-500kcal per day below your maintenance intake is the sweet spot for most people: that's enough to drive fat loss without triggering the kind of physiological stress that eats into muscle. Anything more aggressive risks compromising recovery, performance and long-term results.
Protein is a non-negotiable
During a cut, your protein intake is more critical than usual. When you're in a calorie deficit, your body is more likely to break down muscle tissue for energy. Keeping protein high at 1.6-2.2g per kg of bodyweight for men and 1.4-2.0g for women gives your body the amino acids it needs to protect what you've built.
Keep lifting
One of the most common mistakes during a cut is dropping the weights and switching to cardio-only. Resistance training is what signals to your body to hold onto muscle. Keep lifting, keep progressing where you can, and use cardio as an additional tool – not a replacement.
Get these three right, and you're already ahead of most people. Next, adding supplements into your routine will truly build a solid foundation.
What supplements to take when cutting
- Protein powder
- Creatine
- Omega-3 fatty acids
- Multivitamins
- Fat burners
- Green tea extract
- L-carnitine
- Glucomannan
Protein powder
The foundation of any cut. When whole food sources aren't enough to hit your daily protein target, protein powder is the answer. And during a cut, when total food volume is lower, we consider a protein shake crucial. Whey isolate is particularly well-suited to a cutting phase: high protein content, low in carbs and fats, and fast-absorbing post-training.
Creatine
Creatine isn't just for bulking: it's arguably more valuable during a cut. Training intensity often drops when calories are restricted. Creatine supports ATP production (your muscle's primary energy system), helping you maintain strength and performance even when you're eating less. It also supports muscle retention, which is the whole point.
Omega-3 fatty acids
Often overlooked during a cut, omega-3s play a meaningful role in reducing inflammation, supporting joint health under increased training load, and helping the body utilise fat for fuel more efficiently. They also support mood and cognitive function, which can take a dip when calories are lower. A quality fish oil or algae-based omega-3 is a low-cost, high-return addition to any cutting stack.
Multivitamins
Vit D, B12, iron, zinc and magnesium are all commonly depleted during a cut and all play roles in energy metabolism, hormonal function and recovery.
Fat loss and definition supplements for cutting
A well-formulated fat burner can provide genuine support during a cut when layered on top of solid foundations. Look for key, evidence-informed ingredients:
Caffeine
The most studied and effective thermogenic ingredient available. Coffee increases metabolic rate, improves training performance and supports fat oxidation; it's particularly effective taken before training during a calorie deficit.
Green tea extract (EGCG)
Green tea extract works synergistically with caffeine to support fat metabolism and provides antioxidant support during a period of higher physiological stress.
L-carnitine
This supports the transport of fatty acids into the mitochondria to be burned for energy; it's particularly useful for those training in a fasted or low-carb state.
Glucomannan
A natural dietary fibre that expands in the stomach, glucomannan supports satiety and helps to manage appetite during a calorie deficit – it's considered one of the most practically useful ingredients in any cutting formula.
Other supplements to take while cutting
Performance support like our quality fat burners with evidence-backed ingredients to support thermogenesis, energy and appetite management.
Build on the core, be consistent, and add complexity only once the basics are locked in. Read more about our supplementation tips here.
