May 8 (edited) • Community Chat
How to Pick Your Steak in a Cal Deficit
If you’re chasing high-protein steak cuts that actually taste good and won’t crush your macros, here’s the play:
If you’re in a calorie deficit and trying to stay lean while still getting your steak fix, here’s the list of steak broken down by fat content per 100g (cooked).
I eat steak daily, but I don’t always go for the fatty cuts, especially while in a deficit trying to lean out.
Steak Cuts Ranked by Leanness (Fat Content)
- Eye of Round Fat: ~4g Protein: ~30g Super lean. A little tougher, so go slow-cooked or sous vide. Budget cut for high-protein days.
- Top Round Fat: ~5g Protein: ~29g Great for meal prep. Roast it, slice it thin. Just don’t dry it out.
- Top Sirloin Fat: ~6g Protein: ~31g All-around solid. Great flavor, not too fatty. Easy to cook and hit your macros.
- Flank Steak Fat: ~8g Protein: ~28g More flavor, but you pay for it in fat. Still a clean choice with a good marinade.
- Filet Mignon (Tenderloin) Fat: ~9g Protein: ~28g Leaner than it tastes. Pricey, but a solid “date night cut” that won’t wreck your deficit.
- Skirt Steak Fat: ~12g Protein: ~27g One of the most flavorful. Not terrible, but portion it right. Best on higher-fat days.
- New York Strip Fat: ~14g Protein: ~27g Great taste, but a little heavier on the fat. Clean it up by trimming the outer edge.
Quick Cooking Tips for the Cut Phase
- Skip butter—use avocado oil spray or olive oil with restraint.
- Grill, broil, or cast iron—keep it hot and fast.
- Let it rest—keep the juice in, keep the flavor.
- Weigh it cooked—don’t guess, track it.
When you’re cutting, fat adds up fast. Stick to the 4–6g range when you can. Rotate in the higher-fat cuts sparingly.
Let the steak work for your goals, not against them.
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How to Pick Your Steak in a Cal Deficit
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