~2,000 kcal Non-Veg Cutting Day
High protein is a common strategy while cutting because it helps with hunger and holding on to muscle. This example day's meals add up to about 2,000 kcal and 174 g protein (the stated target was 180 g). Expect some hunger.
- Sample day (sum of meals)
- ~2,000 kcal · 174 g protein
- Original target (not what this day adds up to)
- 2,000 kcal · 180 g protein
- Diet
- Non-vegetarian
- Goal
- Cutting (example day)
Full day of eating
Sample day · approximate meal estimates · not a personal prescription
Breakfast
350 kcal · 32 g protein- 6 egg whites + 1 whole egg
- 2 slices brown toast
- 1 cup black coffee
Mid-morning
220 kcal · 32 g protein- 1 scoop whey + 1 cup skim milk
Lunch
620 kcal · 55 g protein- 200 g grilled chicken
- 1 cup rice
- large salad with lemon
Pre-workout
90 kcal · 0 g protein- 1 apple + black coffee
Post-workout / dinner
720 kcal · 55 g protein- 180 g fish or chicken
- 1 roti
- 1 cup dal
- sabzi (minimal oil)
| Meal | kcal | Protein |
|---|---|---|
| Breakfast | 350 | 32 g |
| Mid-morning | 220 | 32 g |
| Lunch | 620 | 55 g |
| Pre-workout | 90 | 0 g |
| Post-workout / dinner | 720 | 55 g |
| Sample day total | 2000 | 174 g |
Original macro targets
These are the originally stated targets (180 g protein, 160 g carbs, 55 g fat), not carbs and fat worked out from the meals — the meals only list calories and protein. Energy shares use the standard 4 / 4 / 9 kcal per gram factors.
Protein by meal
- 32 g
- 32 g
- 55 g
- 0 g
- 55 g
Swaps & substitutions
Swaps are ideas only; they are not counted in the sample-day totals above.
Frequently asked questions
Is 2,000 kcal too aggressive?
It depends on your maintenance needs, which this page can't know. If your weight drops very fast or training suffers badly, eat a bit more.
Why is the fat target low (55 g)?
To leave room for carbs and protein. Fat is easy to get from egg yolks and cooking oil, so we protect training fuel (carbs) and muscle (protein) first.
How long can I cut like this?
There is no fixed length. Many people take a week or two at maintenance between cutting blocks; watch your energy and training.
Want targets worked out for you?
bodyBot.ai sets calorie and protein targets from your own profile and adjusts them as you log your progress. This page is an example day, not a personal plan.