Deficitly
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Can you lose fat and build muscle at the same time?
Yes. Losing fat and gaining muscle at the same time is called body recomposition, and it works best for beginners, people returning to training, and people with more body fat. Eat around your maintenance, or up to about 10% below it, keep protein at 1.6–2.2 g per kg (the higher end in a deficit), and lift weights 2–4 times a week. Expect the scale to move slowly: progress shows in your waist, the mirror and your lifts.
Recomposition calories and protein
| Person | Maint. | 10% below | Protein |
|---|---|---|---|
| Woman, 60 kg 132 lb | 1,730 | 1,560 | 95–130g a day |
| Woman, 70 kg 154 lb | 1,890 | 1,700 | 110–150g a day |
| Man, 75 kg 165 lb | 2,280 | 2,060 | 120–165g a day |
| Man, 85 kg 187 lb | 2,440 | 2,200 | 125–175g a day |
| Man, 95 kg 209 lb | 2,590 | 2,330 | 125–175g a day |
Who recomposition works for
- New lifters: the body responds fast to training, even without a surplus.
- People returning after a break: muscle comes back faster than it was first built.
- People with more body fat: there's plenty of stored energy to fuel muscle growth.
Lean, experienced lifters usually make faster progress alternating a lean bulk with a cut than trying to do both at once.
How to do it
- Calories: start at maintenance (from the maintenance calorie calculator, with your workouts included) or up to 10% below if fat loss is the bigger goal.
- Protein: 1.6–2.2 g per kg of a healthy weight, spread over 3–4 meals; see how much protein you need.
- Training: strength training 2–4 times a week with gradually heavier weights or more reps.
- Steps and sleep: both help keep fat loss going and recovery good.
How to track progress
Because fat goes down while muscle goes up, your weight may barely move. Track your waist measurement, take photos every few weeks, and note your lifts. Over 2–3 months, a smaller waist with the same or higher strength means it's working. Daily scale swings are mostly water: see why your weight fluctuates.
For men and women
The method is the same; the numbers differ. Get your starting point from the guides to how many calories a man should eat or a woman should eat, then your macros from the macro calculator.