What is a mini cut?

The mini cut is an aggressive style of dieting that drastically reduces calories for a few short weeks (usually 4-6).

The main aim of a mini cut is to enable an individual to maintain leanness with the main goal of putting on muscle over a longer period of time.

Instead of cutting cycles which are longer in nature, mini cuts will allow you to get back into a calorie surplus quicker to enable you more time to put on muscle.

Once your body has gone through this mini cut phase it will be primed to start putting on muscle optimally.

Who fits a mini cut?

  • Anyone whose long term goal is to gain muscle mass at the most optimal rate.
  • Anyone who is reasonably lean already, but has become a bit fluffy during a bulking cycle.

A mini cut can optimize muscle overtime.

A basic guide to mini cutting

A mini cut will see you drop into a 30% deficit on your current calories.

For example if you are currently consuming 3000 calories daily you will need to reduce calories by 900 calories and consume 2100 calories.

The aim is for a 1% body weight loss each week. However, in the first few weeks you can lose up to 1.5-2% body weight per week.

How to alter your macros


A study suggests that the minimum recommendation for an individual while in a calorie deficit is 2.3 g per kg of body weight.

Keeping protein high is essential to maintain muscle mass during this phase and protein is more satiating and will fill you up.

An example of how to apply this is here:

Ben is 80kg and needs to eat 2.3g per kg. (184g of protein required). As there are 4 calories per gram of protein, Ben will need 736 calories coming from protein.

Here’s how to alter your macros to fit a mini cut.


During a mini cut fats should be minimised, but not past what is needed for hormonal functional. You need to make sure you are consuming all your required fatty acids.

This can be done by supplementing with fish oil capsules. I would recommend aiming for 15% of your calories coming from fats.

An example of how to apply this is here:

Ben is in a 900 calorie deficit consuming 2100 calories daily and should consume 46g of fat per day. As there are 9 calories in each gram of fat that would equal:
315 calories divided by (9 calories per 1g of fat) = 35 grams of fats.

So far Ben is consuming 184g of protein (736 calories) + 35g of Fats (315 calories) this equates to 1051 calories. Ben’s overall calorie intake is 2100.

What should be down with the remaining calories?

They are to be filled with carbohydrates as this is the body main source of fuel for daily activities and exercise.


2100 calories – 1051 calories (Protein and Fat) = 1049 calories left for carbohydrates.

As carbohydrates contain 4 calories per 1 gram of carbohydrate = 1049 divided by 4= 262g of carbohydrates.

Final macronutrient breakdown based on 2100-calorie mini cut diet:

184g of Protein, 35g of Fats and 262g of Carbohydrates.

In adopting the mini cut you will be well on your way to continue with your main goal of gaining muscle!

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Ben Disseldorp

Ben Disseldorp

Ben is a young and upcoming natural lifter who is very passionate about healthy well-being and diet.

Through Ben’s experience of being at an unhealthy body weight, he has developed a wide knowledge surrounding body composition and putting more muscle on his frame.

Ben has completed an Advanced Diploma of Justice and wishes to have a body that is functional and healthy that enables him to perform his law enforcement role.

Ben is currently in the process of furthering his nutritional knowledge in conducting a Diploma of Nutrition. Ben trains with many like-minded individuals in the North Eastern suburbs of Melbourne.