Building Muscle in a Calorie Deficit: Brief Overview
Can you build muscle in a calorie deficit? It’s a question that divides the fitness world. Some argue it’s impossible, while others claim it’s possible with the right approach. The truth? It’s not as simple as a yes or no. While building muscle typically requires a calorie surplus, there are specific conditions where you can make gains even in a deficit.
Now, I know this topic can be a bit of a sensitive subject to some people, for reasons I can’t quite explain. But my goal here is to give you a straightforward, science-backed explanation. In broad terms, whether you’re a beginner or someone with a higher body fat percentage, building muscle in a calorie deficit can be possible. Over the years, I’ve refined my own training and nutrition strategies and seen firsthand how the right approach can make this possible. In this article, I’ll break down what works so you can maximize your deficit and build muscle effectively.
Can You Build Muscle in a Calorie Deficit?
Some people can build muscle in a calorie deficit, while others can’t—it all depends on how much fat their body is willing to use for energy. Your body is always trying to adapt in the best way possible to keep you alive and functioning. When you lift weights, your body sees this as a “threat” and responds by building muscle to handle the stress more efficiently.
At the same time, your body also needs a certain amount of fat to support things like hormone production, energy levels, and overall health. If you have a higher body fat percentage, your body doesn’t need to hold onto as much fat. As a result, may be more willing to break some of it down and use it to support muscle growth.
However, if you have very little fat, your body sees it as essential for survival and will prioritize keeping it, even if that means slowing down or preventing muscle gain.
This is the basic answer, but I’ll break down each factor in much more detail below.
The Basics of Fat Loss and Muscle Gain
Check out this Youtube video by Sean Nalewanyj, where he gives an overview of how to build muscle in a calorie deficit.
It’s important to understand the basics of losing fat and building muscle separately because they are two different processes that don’t always happen at the same time. Knowing how each one works helps you make better decisions about your diet and training.
How Losing Fat Works
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored energy, usually from fat, to make up the difference. To lose fat, you must be in a calorie deficit—consuming fewer calories than your body burns.
Most of the calories you burn each day come from basic metabolic functions. Your body also burns calories through daily activities, exercise, and movement. Fat loss doesn’t necessarily require cardio; it just requires that you burn more calories than you consume. In fact, cardio is often overrated for fat loss. While it can help burn extra calories, it is not the limiting factor in the fat loss process. The real key is ensuring you’re consistently in a calorie deficit. This is achieved through a combination of diet and overall activity.
Without a calorie deficit, your body has no reason to use stored fat for energy, making fat loss impossible. While factors like macronutrients and meal timing can help, the calorie deficit is the foundation of fat loss.
How Building Muscle Works
Building muscle is a step-by-step process that begins with providing the right stimulus to the muscles and then ensuring proper nutrition and recovery. Here’s a breakdown of the steps:
Muscle-Building Stimulus (Progressive Overload): For muscle growth to occur, you first need to provide a stimulus that challenges the muscle fibers. This typically comes from resistance training—lifting weights or performing bodyweight exercises. When you push your muscles beyond their normal capacity, you create small tears in the muscle fibers. This is the critical step in initiating muscle growth, known as mechanical tension. Without this stimulus, muscle growth simply won’t happen, no matter how much you eat or rest.
Adequate Nutrition and Calories: After providing the right stimulus, your body needs fuel to support muscle growth. This is where nutrition comes in. Calories are crucial because they provide the energy needed for muscle repair and other bodily functions. o build muscle, a slight calorie surplus is ideal, meaning you’re consuming more calories than your body burns. A surplus of 200-300 calories is optimal, as it provides enough extra energy for muscle growth without leading to excessive fat gain.
A surplus ensures there’s enough energy for muscle repair and growth, as your body needs extra fuel beyond what’s used for daily functions. Without it, muscle recovery and growth can be limited. The goal is to find a balance that supports muscle gain while minimizing fat gain.
Protein for Muscle Repair and Growth: Among the nutrients, protein is the most important for muscle building. After the muscle fibers are broken down during exercise, your body uses protein to repair and rebuild them. This process, known as muscle protein synthesis (MPS), leads to muscle growth over time. Consuming adequate protein ensures that your body has the building blocks it needs to repair and grow muscle fibers.
What Determines If I can Build Muscle in a Calorie Deficit?
Before diving into the details, everything I’m about to cover assumes that you already have a solid workout program, are training intensely, recovering properly, and consuming adequate protein. If any of these elements are lacking, building muscle will be extremely difficult, especially in a calorie deficit. I recommend reviewing your entire training plan to make sure these fundamentals are in place first. With that said, let’s get into it.
Training Experience
Beginners (Newbie Gains): When you first start training, your body is unadapted to the demands of resistance exercise. As a result, your muscles are highly responsive to the new stimulus, leading to rapid gains in strength and muscle growth. This is known newbie gains.
In these early stages of building muscle, your body is more willing to convert some of its fat stores into muscle. Even if you’re in a calorie deficit, your body can still build muscle more efficiently because it’s adapting to the new training stimulus. Beginners often experience improvements not just from muscle growth but also from improved technique and better muscle activation. As a result, beginners can eat less and still build muscle and get stronger, particularly in the first few months of training.
Advanced Lifters: For those with significant training experience, building muscle in a calorie deficit becomes far more challenging. Advanced lifters require a stronger stimulus to trigger growth, as their bodies are already accustomed to the demands of training. As you consistently build muscle over time, growth will slow down significantly. Your body has certain genetic limits in place to prevent putting on excessive muscle. This means progress not only requires sufficient calories but also higher training volume and intensity.
Without the additional energy provided by a calorie surplus, muscle-building potential is extremely limited. In some cases, muscle growth may even decline unless a surplus exists.
Current Body Fat Levels
Higher Body Fat Levels: Individuals with higher levels of body fat are more likely to build muscle in a calorie deficit. This happens because their bodies have a large supply of stored energy that can be used to fuel muscle repair and growth. Essentially, your body is far more willing to convert some of its existing fat into muscle because of this energy reserve. This makes it much more achievable for people who are overweight or obese to lose fat and gain muscle at the same time.
Lower Body Fat Levels: On the other hand, individuals with low body fat may struggle to build muscle in a calorie deficit. When energy reserves are minimal, your body prioritizes maintaining essential functions over building new muscle tissue. This is because your body needs a baseline level of fat to survive and function optimally. Without enough stored energy to draw from, it becomes much harder to repair and grow muscle effectively. In this state, it’s best to either eat at calorie maintenance or go into a controlled bulk to provide the energy your body needs for muscle growth.
Other Factors
Age: Younger individuals generally have a higher potential for muscle growth due to favorable hormone levels, such as testosterone and growth hormone. These hormones naturally decline with age, making muscle gain in a calorie deficit harder for older adults.
Stress Levels: High stress increases cortisol production, which can lead to muscle breakdown. As a whole, this may reduce the body’s ability to build muscle effectively while in a calorie deficit.
Overall Health: Factors like metabolic rate, hormone levels, and medical conditions can significantly impact the body’s ability to build muscle in a calorie deficit. For example, individuals with hormonal imbalances or chronic illnesses may find it harder to achieve muscle growth without optimal energy intake.
Scientific Limitations of Building Muscle in a Calorie Deficit
Building muscle in a calorie deficit has its limits, and understanding the science behind these boundaries is essential. While some individuals can successfully gain muscle while losing fat, this process is not sustainable indefinitely.
Diminishing Returns in Muscle Growth and Fat Loss
Diminishing returns play a significant role in both muscle growth and fat loss, especially when attempting to achieve them simultaneously. As I already mentioned, your body requires a certain amount of fat to function properly. As your body fat levels decrease, it becomes increasingly difficult to lose more without compromising energy levels, hormone balance, or overall health.
Similarly, each pound of muscle you gain will take more time and effort to put on than the last. Muscle growth is not a linear process because your body naturally resists putting on too much muscle. Carrying extra muscle requires more energy to maintain, which your body sees as inefficient.
Early on, it adapts quickly to new stress because the changes are beneficial and manageable. However, when you’re in a calorie deficit, your body is already operating at a lower energy level. This makes it even harder to build muscle because your body is more focused on preserving essential functions and maintaining energy balance.
Starvation Mode and Low Body Fat Levels
When body fat levels drop too low, the body enters a state often referred to as starvation mode. In this state, the body perceives low energy reserves as a threat to survival and shifts its priorities. To protect itself, it slows down metabolism and reduces the number of calories burned, making it harder to lose fat or build muscle.
Rather than focusing on building new muscle tissue, which is metabolically expensive, the body prioritizes conserving fat and maintaining essential functions. As a result, muscle growth becomes nearly impossible without a calorie surplus to provide the necessary energy for repair and growth.
Adaptation and Efficiency
The body is highly adaptive and efficient at managing its resources. When you first enter a calorie deficit, especially if you have higher body fat levels, the body can tap into stored fat for energy. This allows you to lose fat while still supporting muscle growth, as your body has enough energy to repair and build muscle tissue.
However, as the deficit continues and body fat levels drop, the body’s energy reserves become increasingly depleted. In response, the body adapts to this energy shortage by prioritizing essential functions and slowing down processes like muscle growth. Over time, maintaining muscle growth becomes more difficult, as the body becomes more efficient at conserving energy. Eventually, muscle growth in a calorie deficit becomes nearly impossible without increasing energy intake.
The Long-Term Imbalance
Building muscle requires consistent recovery and repair, which depend heavily on energy availability. Over an extended calorie deficit, the body may fail to repair muscle tissue adequately, leading to stagnation or even muscle loss.
This is particularly true for advanced lifters, whose muscle-building demands are higher and more precise. Simply put, you cannot build muscle in a calorie deficit forever. The body will eventually need a surplus to continue making gains.
The Role of Hormones in Muscle Building and Fat Loss
Check out this video by Youtube Channel Garage Strength for more detail on how hormones effect your ability to build muscle in a calorie deficit.
Hormones play a crucial role in both muscle building and fat loss. Key hormones such as testosterone, insulin, cortisol, and growth hormone directly influence your body’s ability to gain muscle and shed fat. Here’s how these hormones are impacted when you’re in a calorie deficit and how they affect muscle preservation. Additionally, I’ve included strategies to manage these hormones effectively.
Testosterone
Testosterone is essential for muscle growth and fat loss. It promotes muscle protein synthesis, helping build and preserve muscle mass. One thing I recommend most serious lifters to do is get their testosterone checked. Low testosterone can make building muscle much harder, especially when you’re in a calorie deficit. If you’re tested and found to have low testosterone, your doctor may prescribe Enclomiphene for building muscle and balancing your hormone levels.
A calorie deficit can lead to a slight decrease in testosterone levels, especially if the deficit is too severe or prolonged. However, a mild to moderate deficit typically maintains testosterone at sufficient levels to support muscle retention. When protein intake and strength training are prioritized, the impact on testosterone is minimized.
Here are a few ways to effectively manage your testosterone levels:
Adequate Sleep: Sleep is by the far the most overlooked way to increase testosterone, yet it plays an essential role in hormone regulation and recovery. Aim for 7-9 hours of sleep per night to help maintain testosterone levels, as sleep deprivation can lower testosterone.
Strength Training: Studies show that regular resistance training, especially lifting heavy weights, can lead to a slight increase in testosterone levels. While the boost is typically modest and short-lived, it can still contribute to maintaining healthy testosterone levels over time.
Maintain a Moderate Calorie Deficit: A moderate calorie deficit (10-20%) is best for maintaining a healthy level of testosterone. On the other hand, severe deficits can reduce it.
Insulin
Insulin is a hormone that helps shuttle nutrients like glucose and amino acids into muscle cells for recovery and growth. During a calorie deficit, insulin sensitivity tends to improve, which can enhance nutrient uptake and fat loss.
However, if the deficit is too aggressive, insulin levels may drop, reducing nutrient delivery to muscles and potentially hindering recovery and growth. In a balanced, moderate deficit, insulin continues to support muscle maintenance. However, a very low-calorie intake can reduce insulin’s effectiveness.
Here are a few ways to effectively manage your insulin levels:
Carbohydrate Timing: Studies show that consuming carbohydrates post-workout improves insulin sensitivity and optimizes nutrient uptake.
High-Protein Diet: A high-protein diet helps maintain insulin sensitivity and muscle preservation.
Resistance Training: Regular resistance training increases insulin sensitivity, helping your body use carbohydrates efficiently.
Cortisol
Cortisol is a stress hormone that increases when the body is under physical or mental stress, including during calorie restriction. While cortisol helps mobilize energy from fat stores, chronically elevated cortisol can break down muscle tissue, especially in a calorie deficit. A mild deficit may cause a manageable increase in cortisol, but a severe deficit or extended period of caloric restriction can lead to muscle loss.
To counteract this, it’s important to manage stress, prioritize sleep, and ensure that protein intake and recovery practices are on point.
Here are a few ways to effectively manage your cortisol levels:
Stress Management: Mindfulness practices, like meditation and deep breathing, can reduce cortisol levels.
Adequate Recovery: Ensuring 7-9 hours of sleep and enough rest between workouts can help manage cortisol and prevent muscle breakdown.
Moderate Calorie Deficit: A mild deficit (10-20%) helps manage cortisol levels without putting excessive stress on the body.
Growth Hormone
Growth hormone (GH) plays a critical role in muscle repair, fat loss, and recovery. It stimulates the release of insulin-like growth factor (IGF-1), which promotes muscle growth. In a calorie deficit, growth hormone levels tend to rise, especially if you’re getting adequate sleep and following a strength training routine.
However, if the deficit is too aggressive, the body may not produce enough GH to fully counteract muscle breakdown. A moderate calorie deficit, along with good nutrition and recovery, can support elevated GH levels that aid in muscle preservation and fat loss.
Here are a few ways to effectively manage your growth hormone levels:
Sleep Quality: Growth hormone is primarily released during deep sleep, so prioritize 7-9 hours of high-quality sleep.
High-Intensity Training: High-intensity interval training (HIIT) significantly boosts growth hormone levels.
Balanced Nutrition: Adequate protein intake supports the natural release of growth hormone during and after exercise.
Will I lose Muscle in a Calorie Deficit
Jeff Nippard is an expert on building muscle in a calorie deficit. Check out his video for a detailed analysis on whether you will lose muscle.
Body Fat Levels Are Already Low
As I mentioned earlier, if your body fat levels are already low, your body may have fewer energy reserves to rely on during a calorie deficit. When energy stores are depleted, the body may start breaking down muscle tissue for fuel. This is especially true when your body has low fat stores, causing your metabolism to slow down. As you lose more fat, your body works harder to hold onto what’s left. Without enough calories, it may start breaking down muscle instead.
Nutrition and Training Are Suboptimal
Even in a calorie deficit, preventing muscle loss comes down to having the right approach. First, you need a solid training plan that focuses on strength. This means challenging your muscles with intense workouts and stopping 1 to 2 reps before failure on most sets to push yourself without overtraining.
Next, recovery is key. Without proper sleep, aiming for 7 to 9 hours per night, and allowing your body time to repair, even the best training will not help you maintain muscle. A balanced diet also plays a huge role. You need enough protein, at least 0.8 to 1 gram per pound of body weight daily, to support muscle repair and growth.
Finally, your calorie deficit should not be too extreme. Cutting too many calories can force your body to break down muscle for energy. I will cover this in detail later.
Nutrition for Building Muscle in a Calorie Deficit
Check out this Youtube video by fitness influencer and fat loss expert Mario Tomic for the best foods to eat while cutting.
When you’re in a calorie deficit, every calorie counts, and the quality of your diet becomes even more crucial. Since your body has fewer calories to work with, you need to maximize the nutritional value of what you consume to support muscle maintenance and growth. In a calorie surplus, it is easier to naturally get all the nutrients your body needs because you’re eating more food overall.
In a calorie deficit, however, the reduced calorie intake leaves less room for error. As a result, it is essential to prioritize foods that provide the most benefits per calorie. Here’s how to structure your diet to build muscle while in a deficit:
High-Protein Foods
Protein is the building block of muscle, so it’s essential to prioritize high-quality protein sources in your diet. Protein helps repair and rebuild muscle fibers after workouts, making it crucial for muscle preservation. In a calorie deficit, your body relies more on protein to compensate for the lack of energy. Good sources of protein include:
Lean meats (chicken, turkey, lean beef)
Chicken breast: 31g protein, 3g fat, 0g carbs
Turkey breast: 29g protein, 2g fat, 0g carbs
Lean beef (90% lean): 26g protein, 10g fat, 0g carbs
Eggs
Whole egg: 13g protein, 10g fat, 1g carbs
Egg whites: 11g protein, 0g fat, 0g carbs
Fish (salmon, tuna, cod)
Salmon: 25g protein, 13g fat, 0g carbs
Tuna: 29g protein, 1g fat, 0g carbs
Cod: 20g protein, 1g fat, 0g carbs
Tofu and tempeh (for vegetarians or vegans)
Firm tofu: 10g protein, 6g fat, 2g carbs
Tempeh: 19g protein, 11g fat, 9g carbs
Greek yogurt
Nonfat Greek yogurt: 10g protein, 0g fat, 4g carbs
Full-fat Greek yogurt: 9g protein, 5g fat, 4g carbs
Legumes (beans, lentils)
Cooked black beans: 8g protein, 0.5g fat, 23g carbs
Cooked lentils: 9g protein, 0.4g fat, 20g carbs
Whole Foods Rich in Nutrients
When calories are limited, it’s vital to make sure that the calories you do consume are nutrient-dense. Whole foods offer the vitamins, minerals, and fiber your body needs for optimal health and muscle function. Nutrient-dense foods can also help you feel fuller for longer, making it easier to stick to your calorie deficit. Focus on:
Vegetables (leafy greens, broccoli, peppers, cauliflower)
Leafy greens (spinach, kale): 2g protein, 0.4g fat, 3.6g carbs
Broccoli: 2.8g protein, 0.4g fat, 6g carbs
Bell peppers: 1g protein, 0.3g fat, 6g carbs
Cauliflower: 2g protein, 0.3g fat, 5g carbs
Whole grains (brown rice, quinoa, oats, whole wheat bread)
Brown rice (cooked): 2.6g protein, 0.9g fat, 23g carbs
Quinoa (cooked): 4g protein, 2g fat, 21g carbs
Oats (uncooked): 13g protein, 7g fat, 68g carbs
Whole wheat bread: 9g protein, 3g fat, 41g carbs
Healthy fats (avocados, olive oil, nuts, seeds)
Avocado: 2g protein, 15g fat, 9g carbs
Olive oil: 0g protein, 14g fat, 0g carbs
Almonds: 21g protein, 50g fat, 22g carbs
Chia seeds: 17g protein, 31g fat, 42g carbs
These foods provide the necessary micronutrients to support muscle function, reduce inflammation, and aid recovery. Healthy fats are also important, as they help with hormone production (such as testosterone), which is essential for muscle growth.
By focusing on high-protein, nutrient-dense whole foods, you’ll be able to maintain muscle mass while in a calorie deficit and promote optimal recovery.
Click here for a free downloadable nutrition guide where I go into extensive detail on this
Timing of Meals in a Calorie Deficit
For a full breakdown of this subject, check out this Youtube video by channel Renaissance Productions
While the overall number of calories and macronutrient intake is the most critical factor for building muscle in a calorie deficit, meal timing can play a supporting role. Strategically timing your meals, particularly around your workouts, can help maximize performance, recovery, and muscle preservation. While timing is a minor factor for building muscle, these tips are for those who want to squeeze every last drop of progress out of their muscle building routine.
Pre-Workout Nutrition
A good pre-workout snack before your workout can provide the energy needed to train effectively, especially in a calorie deficit. The snack or meal should primarily include a balance of carbohydrates and protein. The carbohydrates help fuel your workout by providing readily available energy, while the protein ensures that your body has the amino acids it needs to support muscle repair and prevent breakdown.
Eating a small meal with 20-30 grams of protein and 30-50 grams of carbohydrates 1-2 hours before training helps fuel your workout. Personally, I like having a bowl of oatmeal with a scoop of protein powder and a banana before hitting the gym. It’s easy to digest and gives me the energy I need to push through my session.
Post-Workout Nutrition
After a workout, your body is primed to absorb nutrients, making this a great time to eat. Consuming protein and carbohydrates shortly after training helps replenish glycogen stores and kick-start muscle repair and recovery. This is especially important when you’re in a calorie deficit, as your body needs all the support it can get to preserve muscle mass.
That said, many people insist on the belief there is an anabolic window. In short, this is the concept that you must consume protein immediately after your workout. While it’s helpful to get nutrients soon after training, research shows that this window can last up to 5-6 hours. So, while post-workout nutrition is important, it’s not an absolute necessity to get protein right away. The main focus should be hitting your protein and calorie goals for the day as a whole.
Personally I like to have a meal with around 30 grams of protein and 50 grams of carbohydrates within 1-2 hours. For example, I’ll often have grilled chicken breast with sweet potato and a side of veggies. I do this out of preference because it helps me feel refueled and supports my recovery. However, feel free to do what works the best for you.
Spreading Protein Intake Throughout the Day
To maximize muscle growth and preserve muscle mass while in a calorie deficit, it’s important to evenly distribute your protein intake across 3-5 meals throughout the day. This ensures a steady supply of amino acids to your muscles, which is critical when you’re working to maintain or build muscle.
It’s also important to know that your body can only effectively use so much protein in one meal. Research suggests the optimal amount per meal is around 15-30 grams. Anything beyond 40 grams that may not provide additional benefits for muscle growth. By spacing out your protein intake, you help your body use it more efficiently for muscle repair and growth throughout the day.
Tips for Building Muscle in a Calorie Deficit
In this video, Nutritionist expert Richie Kirwan explains food that will minimize hunger in a calorie deficit.
Building muscle while in a calorie deficit requires a strategic approach. Here are some key tips to help maximize your muscle-building potential despite the energy restriction:
Prioritize Protein Intake to Support Muscle Repair
Protein is the most important nutrient for muscle repair and growth, especially when you’re in a calorie deficit. Since your body has less energy to work with, protein ensures that your muscles get the building blocks they need to recover and grow. To maximize muscle growth, aim for 0.8-1 gram of protein per pound of body weight, which can vary based on your activity level and goals.
I talk about protein intake because the rest of your training plan is irrelevant without it. Training hard in the gym without adequate protein intake is like calling construction workers to a site and not giving them any tools to build with. They will show up ready to work but will fail because they lack sufficient resources.
Focus on Strength Training to Stimulate Muscle Growth
Strength training is crucial when you’re in a calorie deficit because it provides the stimulus needed for muscle growth. Especially under an energy restriction, your body may not have enough incentive to hold onto muscle tissue without a proper stimulus.
Aim for compound movements like squats, deadlifts, bench presses, and rows that target multiple muscle groups and create a greater training stimulus. Incorporate progressive overload by gradually increasing the weight or reps over time to ensure continuous muscle growth. If you are a beginner, you may be overwhelmed trying to decide on a workout plan. For a full guide on the exact exercises and reps to do, check out my full guide on building muscle for beginners.
Avoid Excessive Cardio, Which Can Hinder Recovery
While cardio is beneficial for fat loss, excessive cardiovascular exercise can hinder muscle recovery and growth, particularly when you’re in a calorie deficit. Incorporating some cardio into your routine is good, but it is best to time it on your rest days or after a workout. Overdoing cardio can lead to muscle breakdown as your body may not have enough fuel to support both the energy demands of cardio and muscle repair.
Keep your cardio sessions moderate, focusing on low-impact activities like walking or cycling. This can promote fat loss without excessively taxing your muscles. Prioritize strength training and allow sufficient time for recovery.
Get Adequate Rest for Recovery
Rest is crucial for muscle recovery and growth, particularly when you’re in a calorie deficit. Training breaks down muscle tissue, and it’s during rest that your body repairs and builds muscle. Without sufficient recovery, your muscles can become fatigued, and you risk overtraining, which can hinder progress. Ensure you’re getting enough sleep (around 7-9 hours per night) and take rest days to allow your muscles time to repair. Active recovery like stretching or light walking can also help improve circulation and speed up recovery.
How to Determine if Your Diet is Working
Tracking your progress is essential when building muscle in a calorie deficit, as it helps you stay on course and make necessary adjustments. Building muscle in a calorie deficit is a slow process. You will often see progress on paper through strength gains, improved performance, and muscle measurements. These changes will appear well before you notice differences in the mirror. Tracking these metrics helps you stay motivated and make adjustments as needed while being patient with the physical changes.
Strength Improvements
Strength gains are a good sign that your muscles are adapting and growing. If you’re lifting more weight or completing more reps, it indicates muscle retention or growth.
Tracking your progress helps you ensure you’re on the right track. Personally, I track all my workouts on my phone from week to week, which helps me stay consistent and motivated as I see the incremental progress over time. If you’re plateauing or losing strength, it may be time to adjust your nutrition or recovery strategy.
Muscle Size
Track muscle measurements (e.g., arms, chest, thighs) to monitor growth. If your measurements are increasing, you’re likely maintaining or building muscle. Regular measurement helps you gauge whether your training and diet are working effectively. You probably will not see drastic changes immediately but will certainly notice them overtime.
Changes in Body Fat Levels
When you first start a calorie deficit, you might notice your muscles appear smaller. This is usually due to a decrease in glycogen and energy stores, not muscle loss. Glycogen binds to water in your muscles, so as your body uses it for energy, it can cause your muscles to look flatter and less full temporarily. This change is normal and not an indication of losing muscle mass.
Fat loss tends to be a quicker process than muscle growth. As a result, you may notice changes in your body fat levels relatively quickly, even from week to week. However, there isn’t a reliable way to predict where your body will burn fat first. Fat loss is influenced by genetics, hormones, and other factors, making it unpredictable. Patience is key, as fat loss will occur gradually across different areas of the body over time.
Setting the Right Calorie Deficit
In this video, Youtuber Doctor Mike Diamonds explains the consequences of eating in a calorie deficit that is too low.
When you’re in a calorie deficit, it’s important to choose a moderate approach to minimize muscle loss while still achieving fat loss. In this section, I am specifically covering the ideal deficit for both building muscle and losing fat. However, ff muscle growth is less of a priority, you can adjust the deficit to be slightly more aggressive. This would allow for faster fat loss while accepting a higher risk of muscle loss.
With that being said, here are the pros and cons of different deficit sizes:
Mild Deficit (10-20% below maintenance)
I generally recommend a mild calorie deficit of 10-20% below maintenance. This allows for sustainable fat loss while preserving muscle mass and strength. This approach ensures steady progress without sacrificing energy for workouts or recovery.
Pros:
Muscle Preservation: Since the deficit is smaller, there’s a higher chance of maintaining or building muscle mass. This is especially true when combined with proper protein intake and strength training. When the calorie deficit is moderate, your body has enough energy to support muscle repair and growth, while still burning fat.
Sustainable Fat Loss: This deficit supports gradual fat loss without significant risks of muscle breakdown or strength loss. This makes it ideal for long-term body composition changes. Your body is more willing to burn fat at a gradual pace because it prioritizes fat storage as an energy reserve. At the same time, it supports muscle growth and preservation when you provide it with the right nutrients and training.
Energy for Workouts: A smaller deficit gives your body more energy to use, allowing it to maintain strength and muscle mass. With extra energy available, it can fuel workouts and muscle recovery while gradually burning fat.
Less Risk of Metabolic Slowdown: A smaller deficit is less likely to cause a significant reduction in metabolism. This is important for keeping fat loss consistent over time.
Cons:
Slower Fat Loss: A smaller deficit will definitely lead to slower fat loss in the short term. However, In the long term, slower fat loss tends to be more sustainable because it allows your body to adapt gradually. As a result, one could argue that this approach can lead to faster results over time, as you’re more likely to stay consistent and avoid burnout.
Requires Patience: Because fat loss is gradual, it requires patience and consistency to see significant changes. This may be frustrating for some people who want to see fast results.
Moderate Deficit (20-30% below maintenance)
A moderate deficit (20-30%) may work well for those who want faster fat loss, but it comes with an increased risk of muscle loss and strength reduction. While it may be effective in the short term, it requires careful attention to protein intake and training to minimize muscle breakdown.
Pros:
Faster Fat Loss: A moderate deficit leads to quicker fat loss in the short term. This makes it a decent option for people who want to see noticeable changes within a shorter timeframe.
Muscle Preservation (to an extent): While you’re in a more significant deficit, strength training and sufficient protein intake still help you preserve most muscle mass. However, muscle gain becomes harder at this deficit.
Cons:
Risk of Muscle Loss: The more aggressive the deficit, the greater the risk of losing muscle. This is particularly true if protein intake and strength training aren’t prioritized.
Lower Energy for Recovery: With less energy available, recovery between workouts might suffer. This can impact performance and the ability to push hard in training sessions.
Possible Strength Loss: In this deficit, the body has fewer resources to fuel workouts and recovery. As a result, you may experience a decrease in strength over time as your body adapts to the lower calorie intake.
Severe Deficit (30% or more below maintenance)
Severe deficits should be avoided if your primary goal is to build or maintain muscle, as they lead to significant muscle loss, decreased strength, and potential metabolic slowdown. These deficits should only be used if your only goal is rapid fat loss.
Pros:
Rapid Fat Loss: A severe deficit leads to the quickest rate of fat loss, which may be useful for individuals who are looking for a drastic change in body composition in a short period of time.
Short-Term Goal Achievement: For people looking to get into a specific event or photo shoot, an aggressive deficit may help them achieve a temporary “cut” or weight loss.
Cons:
Significant Muscle Loss Risk: The body will likely break down muscle tissue for energy in a severe deficit, even if protein intake and strength training are on point. This makes it extremely difficult to build or even maintain muscle mass.
Decreased Strength and Performance: With limited energy, strength levels typically drop. This will make it harder to push through intense workouts and progressively overload the muscles.
Slower Metabolism: Prolonged periods of aggressive calorie restriction can lead to metabolic slowdown. At this deficit, it is much harder to lose fat over time and could make maintaining fat loss more difficult after the deficit ends. A more aggressive deficit can be less sustainable because it places additional stress on the body, leading to increased hunger and fatigue.
Reduced Recovery: With very little fuel available for recovery, you may experience longer recovery times. Because recovery is essential for any training plan, this can make it significantly harder to build muscle over time.
Increased Risk of Burnout: The combination of fatigue, hunger, and energy depletion can lead to physical and mental burnout. This will make it hard to stay consistent with your routine.
Psychological Challenges of Building Muscle in a Deficit
Check out this video by fat loss expert Mario Tomic for a detailed analysis of how your body responds to a calorie deficit
At the end of the day, there will always be inevitable challenges when you’re in a calorie deficit. No matter how many tips you use to minimize them, you can’t outsmart your body. It has built-in biological mechanisms that can detect when you’re in a calorie deficit. Here are some of the things you likely will experience while in a deficit:
Hunger
Hunger is a natural byproduct of eating fewer calories, especially when you’re in a deficit for an extended period. Feeling hungry can make it harder to stick to your diet, leading to overeating or poor food choices.
To manage hunger, focus on eating high-protein and high-fiber foods, which can help you feel fuller for longer. Drinking plenty of water and eating smaller, more frequent meals can also help curb your appetite.
Even if you apply these tips, you will likely experience hunger to some extent. However, hunger itself is not inherently a bad thing. Instead of viewing hunger negatively, see it as a natural part of the process.
Fatigue
A calorie deficit can lead to feelings of fatigue, as your body has less energy to draw from. This fatigue can impact your performance in the gym, making it more challenging to push yourself to lift heavier weights or complete your workouts.
To combat fatigue, prioritize rest, recovery, and sleep, which are essential for muscle repair and maintaining your energy levels. Additionally, consider adjusting your training intensity or frequency to avoid overtraining and burnout.
Mental Focus
Maintaining focus and discipline becomes more challenging when you’re in a calorie deficit. You might find yourself thinking about food more often or feeling frustrated with slower progress. Having a clear, well-structured plan can help you stay on track.
Set realistic, incremental goals and remind yourself of the long-term benefits of building muscle and losing fat. Mental resilience and patience are key to staying committed during this process. Surrounding yourself with supportive people or a community can also keep you motivated and accountable throughout your journey.
When to Not Attempt to Build Muscle in a Calorie Deficit
This video by Mind Pump Show explains in detail exactly when building muscle in a calorie deficit is a bad idea
If You’re Very Lean and Want Significant Muscle Growth
If you’re already lean and aiming for significant muscle growth, it’s often better to shift to a calorie surplus. A surplus provides the necessary energy for muscle recovery and growth, creating an environment that promotes more efficient muscle building. Trying to build substantial muscle while staying in a calorie deficit can limit your progress. This is because your body needs extra fuel for the repair and growth process that comes with intense training.
In a surplus, your body can more effectively recover from workouts and repair muscle fibers that are broken down during exercise. Additionally, a surplus allows for the accumulation of more muscle mass over time, giving you the foundation to focus on fat loss in the future once your muscle-building phase is complete.
When Your Diet Is Inadequate or Not Balanced
If your nutrition isn’t optimal, trying to build muscle in a calorie deficit can be counterproductive. Focus on sufficient protein, micronutrient intake, and consistent eating habits.
Your body needs certain nutrients, especially protein, to rebuild muscle. Without proper nutrition, your muscle-building efforts may be compromised, and you could risk muscle loss instead. Ensure your diet is well-balanced and supports both your fat loss and muscle retention goals before attempting to build muscle in a deficit.
When You Have an Underlying Medical Condition
Certain medical conditions, such as thyroid disorders, autoimmune diseases, or hormonal imbalances, can make building muscle in a calorie deficit more difficult or even harmful. These conditions can affect your metabolism, energy levels, and ability to recover properly.
If you’re dealing with a medical issue, it’s important to consult with a healthcare professional before attempting to build muscle in a deficit. In many cases, addressing the medical issue first may be more important than focusing on muscle growth or fat loss.
If You Are an Athlete
Athletes typically need to avoid being in a calorie deficit because their bodies require sufficient energy to perform at their best. A calorie deficit can lead to decreased performance, slower recovery times, and increased risk of injury due to insufficient fuel for intense training. Additionally, when energy intake is too low, the body may break down muscle tissue for fuel, which makes it harder to build muscle as an athlete.
Proper caloric intake supports endurance, power, and overall athletic performance, ensuring the body has the resources it needs to adapt and improve. Instead of a deficit, athletes often benefit from eating at maintenance or in a slight surplus to fuel their training and recovery.
Building Muscle is Best Done in a Calorie Surplus
While it is possible to build muscle in a calorie deficit under certain conditions, this doesn’t necessarily mean that it will be the most optimal way to do so. Fundamentally, a calorie surplus is the best for building muscle over the long term. Here are a few reasons why:
Calorie Surplus to Gain Weight
If you are a beginner or want to put on a significant amount of muscle, you absolutely need a consistent calorie surplus. Sometimes, I talk to people who are naturally skinny and aim to build 30+ pounds of muscle while in a calorie deficit. I’m not sure where they think that extra weight will come from, as a calorie deficit isn’t the ideal environment for significant muscle growth.
Sufficient Energy for Recovery
Building muscle requires a continuous cycle of breaking down muscle fibers through training and repairing them afterward. This repair process demands a significant amount of energy.
When you’re in a calorie surplus, your body has enough fuel to not only perform daily functions but also prioritize muscle recovery and growth. This surplus energy is used to repair muscle fibers more efficiently, leading to faster and more substantial muscle development.
Support for Progressive Overload
Progressive overload is the key to sustained muscle growth over time. Progressive overload requires consistent increases in weight, amount of reps, volume, or intensity over time. A calorie surplus provides the extra energy needed to push through demanding workouts and handle the increased training load.
Without a surplus, your body might struggle to recover fully between workouts, limiting your ability to progress. This can result in slower gains, stagnation, or even muscle loss, particularly if you’re in a significant deficit or undernutrition.
When to Transition from a Calorie Deficit to a Surplus
If you are concerned about putting on fat during in a calorie surplus, check out this video by Youtube Channel Dr. Swole for more information on avoiding this.
Knowing when to transition from a calorie deficit to a surplus is crucial for continuing to make progress in muscle building. While a deficit is necessary for fat loss, a surplus provides the extra energy needed for muscle growth. Here’s how to recognize when it’s time to shift your focus:
Plateau in Strength Gains
If you’ve been in a calorie deficit for a while and notice that your strength gains are stalling or becoming harder to achieve, it could be a sign that your body isn’t getting enough fuel to build muscle.
Strength gains are a reliable indicator of muscle growth, and when progress slows or stops, it signals that your muscles need more energy to keep growing. Transitioning to a calorie surplus can restore momentum, giving your body the resources it needs to repair and build muscle.
Your Body Fat is in a Healthy Range
When your body fat percentage reaches a level that’s sustainable and healthy for you (typically around 12-15% for men and 20-25% for women), continuing to stay in a deficit may start to work against your muscle-building goals. If your fat loss progress is slowing down, consider transitioning to a surplus to focus on muscle growth while maintaining a healthy body composition.
Decreased Energy Levels and Increased Fatigue
Being in a calorie deficit can leave you feeling drained, especially as time goes on. If you begin to notice persistent fatigue, reduced motivation to train, or a decline in workout performance, these could be signs that your body needs more fuel. Switching to a calorie surplus will help replenish energy stores and support recovery and muscle growth. When you’re in a surplus, your body has enough nutrients to fuel intense workouts and repair muscle tissue. It also helps optimize hormone levels, making you feel stronger and more energized in the gym. With better energy and performance, you can push harder and see faster strength and muscle gains.
FAQ
Yes, it is possible to build muscle in a calorie deficit while following a low-carb diet, as long as you are consuming enough protein and following a proper strength training program. Carbohydrates are not strictly necessary for muscle growth, but they do help fuel workouts and recovery. If your low-carb diet is well-balanced and includes sufficient protein and healthy fats, muscle-building can still occur, though it may be more challenging compared to a higher-carb approach.
Yes, bodyweight exercises can help build muscle in a calorie deficit, especially for beginners or those who are relatively new to training. However, over time, you will need to increase the intensity of bodyweight exercises (e.g., progressing to more difficult variations or increasing reps/sets) to continue stimulating muscle growth. With proper nutrition, recovery, and consistency, muscle can be built, but it may be slower compared to using weights or resistance training.
Yes, it’s possible to build muscle in a calorie deficit while following an intermittent fasting schedule, as long as you’re still meeting your calorie and protein needs during the eating windows. Intermittent fasting doesn’t inherently prevent muscle growth, but it requires careful planning to ensure you’re consuming enough nutrients within the limited eating period. Strength training, protein intake, and proper recovery are key factors to focus on in this scenario.
Yes, it is possible to build muscle in a calorie deficit and still recover properly, but it requires careful attention to nutrition and training. Prioritize protein intake to support muscle repair. Additionally, manage workout intensity and ensure adequate rest to promote recovery. While recovery may be slower compared to a calorie surplus, with proper sleep and avoiding overtraining, muscle growth can still occur.
Can You Build Muscle in a Calorie Deficit? Final Thoughts
Building muscle in a calorie deficit is a complex topic that requires careful consideration of several factors, such as your training experience, body composition, and overall health. While it’s possible to gain muscle in a deficit under specific conditions, such as for beginners or those with higher body fat, a calorie surplus generally provides the best environment for muscle growth. A moderate deficit, combined with proper nutrition, strength training, and recovery, can help preserve muscle while losing fat, but it’s important to manage expectations and understand the limitations.
Remember, there are times when it’s better to focus solely on fat loss or muscle gain, depending on your current goals and physical condition. Tracking your progress, adjusting your diet, and listening to your body are essential steps to ensure you’re moving toward your goals effectively. Ultimately, patience, consistency, and a balanced approach are key to achieving sustainable muscle growth and fat loss over time.
About The Author
