Cutting on 1600 Calories Bodybuilding -How to Do It?

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Written By Philethia Thomas

When it comes to cutting on calories it’s always a mess. Every diet and exercise plan feels confusing. Always this urge to adjust; do this a little more, this less.

But that just throws you out of consistency. And consistency is the key, I know it sounds like a broken record. 

If this is your first step toward body fitness? And are you thinking of cutting on 1600 calories bodybuilding? 

In order to build your body, you have to cut the fats first. Diet and exercise both are extremely important to achieve true results. Take carbs, protein, and fats in a ratio of 4:3:3. Work out no less than 4 days a week and be consistent. And lastly, live a healthy lifestyle. 

Sounds pretty thin and easy to do, but this goal needs some work. With the end of this article, discover a 1600-calorie cut-on plan for yourself. 

A Quick Overlook On Normal Intake 

The daily requirement for a healthy man is 2000-3000 calories and for women, It’s 1600-2400 calories. 

Men have a faster metabolism and hence they burn more fat than women. So in that regard, the daily requirement for men is slightly more than for women. 

The average recommended deficit level ranges from 500-1000 calories. The usual intake for an adult individual starts from 2100 at minimum. 

The Exercise Plan 

With that in mind, for any body type goal, choose your exercise and diet plan carefully. Both of them are of much significance and complementary to each other. 

You need a plan for an exercise that works for the counted calories you took. And a meal plan that will give you enough heat to work out and gain. 

The exercise plan can be laid out for 4 days a week. 

Cardio is the most efficient right after waking up, fasted. Start off a 20 min cardio session with adequate breaks in between. Keeping the heart rate at 140 throughout the session will burn some massive fat. 

I know you wanna get to bodybuilding. But to get there, you must burn some fat first.

I have laid out a workout plan to cut calories while keeping an intake of 1600. Let’s follow through. 

Day 1

Do 3 sets of 8-10 reps in each of-

  • one arm dumbbell row
  • seated barbell press 
  • Skull crushers
  • inclined bench presses
  • Pull-ups 
  • Dumbbell curl  

Day 2

Do 3 sets of 8-10 reps of squats. 

Do 3 sets of 12-15 reps of leg curl and leg extension. 

Do 3 sets of 15-20 leg press calf raise and 60 seconds of plank. Finish it off with a twisting hanging knee raise. 

Day 3

Take a sweet day off. Set back and relax. 

Day 4

Do 3 sets of 8-10 reps of barbell row and dumbbell bench press.

Do 3 sets of 10-12 reps in each of-

  • Dumbbell lateral raise 
  • Lat pulldown 
  • Cable tricep extension 
  • EZ bar preacher curl 

Day 5 

Do 3 sets of 15-20 reps of leg press, seated calf raise. 

Do 3 sets of 20 reps of cable crunch and Russian twist. 

Do 3 sets of 10 reps of walking lunge and 8-10 reps of stiff leg deadlift.

Day 6, 7 

Lay back and watch your favorite series or read a book. You’ve earned it. Stay away from that dessert box tho. 

The Food Chart 

A fixed meal chart is very important for anyone who’s looking forward to being fit. While cutting, we tend to starve ourselves instead of focusing on the right portion. 

It must be remembered that the calorie deficit shouldn’t be created all so suddenly. This can create adverse health effects and make one sick. Try to take it slow at first. Take walks before you jump.

After you have eased into the cut then you can go ahead and follow this plan. 

Daily Food Plan 

Macros are extremely essential in both cutting and bulking. The right portion of macros for 1600 calorie cut-on can make all the difference. 

You can circle between the following foods and make up your own platter however you like. 

Carbohydrates: sweet potatoes, rice, whole grain bread, pasta, and oats. 

Protein: eggs, greek yogurt, chicken, protein powder, cottage cheese, and fish. 

Fats: nuts, nut butter, olive oil, cheese. 


Protein is now hyped all over the fitness chart and for good reasons. Proteins are the building blocks of the body.

It’s the body’s last resort for energy if it doesn’t find it somewhere else. Protein promotes muscle formation and heals muscle injury from training. 

So an adequate amount of protein on the plate is a must. Allocate 30% calories to protein. That way, within your target 1600 calorie limit, you’re giving yourself a protein of 480 calories. That is basically 120 g of protein per day. 

Cutting on 1600 Calories Bodybuilding


Dietary fat is important for your health because it affects your hormones and absorbs vitamins. It insulates your body against the cold. 

While staying on 1600 calories, you should allocate at least 30% fat in your regimen. This is because reducing too many calories will negatively affect your hormones. 

30% fat for 1600 calories is 53 g fat for a whole day. The rest of the fat requirement will then be looked after by the stored one. 


Introducing the most bullied nutrient in fitness mission, the infamous carbohydrate. 

Now allow me to speak on its behalf a bit. Carb is the cheapest currency of the body to manipulate. Carbs break down faster and simpler than anyone else. 

It provides you with the adequate energy needed for the training session. Every complex chain reaction and energy production reaction of the body is done by carbs. Basically in its simplest form, glucose. 

So you cannot ditch carbs no matter what the gospel asks you to. For good health, you have to allocate 40% of your platter to carbs. It means your carb intake will be 160 g per day. 

Don’t skip, don’t take too much either, we all know the cravings. 

Workout Nomnom 

Designing your own workout snack with some carbs and protein can boost your energy. This will greatly improve your gym performance and help you achieve more cuts. 

Incorporate 30 g of carbs in both pre and post-workout meals. Consider adding another 20 g of protein in the post-workout bite as recovery protein. 

Maybe a protein shake, an apple, or a banana as a pre-workout meal. And for post-workout, you can treat yourself to a Charcuterie plate or a steak fajita bowl. 

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Drawbacks Of Such Harsh Cut 

While cutting back calories can help you burn fats faster, there’s a catch. Cutting on 1600 calories is a relatively low-calorie intake for most people.

Lowering calorie intake by too much can rather be counterproductive. Our body is constantly burning fat even when it’s resting. This metabolic rate isn’t uniform in everyone and it cannot just be adjusted to convenience. 

A drastic calorie deficit will slow down your metabolism. It means you’ll burn fewer calories. This will make the weight loss process slower. 

A sudden cut down can cause acute health effects like weakness, dizziness, and losing consciousness. Malnutrition will build up over time and it will become a long process to reverse it.


Mind these tips before starting your journey-

  • Don’t go so low you pass out. Reserve some extra calories on the chart to give your body back up. It will also help to adjust to the cut. Don’t be so harsh on yourself. 
  • Don’t be afraid to sometimes take an extra bite. Shifting once or twice won’t break the progress. 
  • Always stay hydrated. Your brain needs as much oxygen as it can get. With carbs dropped as low as this, the body will need backup. 
  • Avoid high-carb foods such as ice cream, donuts, chips, and cookies. These will surely hit the scale on your required calorie intake. But it will be of no nutritional benefit and won’t give you any energy. 
  • Eat on time, no matter what. Sleep at least 8 hours a day. A healthy lifestyle can be a huge game changer. 


What amount of calories is required for someone to start bodybuilding?

An approximate 3100 calorie intake is needed for bodybuilding. It can be lowered if the person in concern is trying to lose some weight first. But a surplus calorie of 10% should be taken to repair muscle damage and new muscle gain. 

What should be my calorie intake if I want to lose weight to body build?

If someone’s goal is cutting then the diet can begin from as low as 1600. After he has come to shape then he can pursue the bodybuilding regimen. Both exercise and diet plan is needed to achieve this result. One cannot directly jump to building muscle without burning water fat. 

What is the expected amount of time I should start seeing results?

The body will not just bounce to how you want it to look overnight. It won’t drastically transform if you put yourself through heavy starvation and exercise. Fitness is a process and good things take time. Wait at least 5-6 months to see the true difference. 


Hope now you know all you need to know about cutting on 1600 calories bodybuilding

Following this plan consistently for 5-6 months will achieve you a real difference. And it’s not only just how you look. It’s also how you feel physically and mentally. When you look good, you feel good. 

Until next time.

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