It’s often perceived that people have just one goal when going to the gym – either to lose weight or gain muscle. Although for some, goals can of course differ.
Some people aim to build muscle while being in a calorie deficit, often with the goal of losing fat and gaining muscle at the same time. While this might not be easy, it is actually possible, particularly for beginners, those returning to exercise after a break, or individuals with higher body fat percentages.
What is a calorie deficit?
Let’s start off with covering what a calorie deficit actually is.
Essentially, this is when you burn more calories than you consume. Those who actively choose to be in a calorie deficit often have the goal to lose weight.
For the majority of people, a 300-500 calorie deficit is needed to lose 0.5 kilograms (1.1 pounds) per week. Losing weight sustainably and over a longer time period can often be safer and more beneficial, as opposed to lots of weight lost in a shorter period.
It’s also recommended that being physically active and doing regular exercise, alongside being in a deficit, is a safe and effective weight loss method. While you might have short term goals, exercise provides so many long-term health benefits too.
An important note: weight fluctuation isn’t solely dependent on calorie intake. Other factors can affect this, such as:
- Physical activity
- Stress
- Genes
- Underlying health conditions
- Certain medications
- Sleeping habits
Is it possible to build muscle in a calorie deficit?
So, what happens if you’re in a calorie deficit but want to build muscle?
Well, as it happens, this is possible for some people. However, the general recommendations may differ slightly. For example, according to ‘The Journal of Sport Nutrition Exercise Metabolism’ those looking to build strength and muscle shouldn’t lose more than 0.7% of body mass per week. This is to ensure they maintain and gain muscle.
However, there is good reason as to why people believe this isn’t possible. Often when people want to build muscle, they focus on being in a calorie surplus (the total opposite to a deficit). This supports muscle growth, but can also lead to putting on weight too. So, it’s important to get the balance just right.
Building muscle while being in a calorie deficit is contradictive. In a calorie deficit, the body’s first priority is to allocate energy to vital functions necessary for us to live. These include maintaining body temperature, supporting brain function, and ensuring that organs like the heart, lungs, and liver operate efficiently. This is known as basal metabolic rate (BMR), and it consumes a significant portion of the body’s energy.
Now for some science. Muscle growth requires the process of muscle protein synthesis to outpace muscle protein breakdown. However, in a calorie deficit, the body might not have sufficient energy to effectively fuel protein synthesis.
Even with adequate protein intake, if overall caloric intake is too low, the body may struggle to allocate the necessary resources to build new muscle tissue. Instead, the body prioritises maintaining essential bodily functions over growing new muscle. So it isn’t recommended to overly cut back on calories. Remember to be reasonable and you will find that balance.
How to build muscle in a calorie deficit
Let’s move onto our best practices for building muscle while counting your calories.
The first thing you’ll want to do is to optimise protein intake. Consuming high-quality protein sources, such as lean meats, dairy, eggs, and plant-based proteins, helps maximise protein synthesis. Protein helps to preserve lean body mass (LBM), particularly when combined with exercise.
As we’re sure you already know, building muscle takes time and perseverance. When you keep at it consistently, you’ll gain the stimulus needed for muscle hypertrophy, even with limited energy availability.
It’s also important to know that you’ll need adequate sleep and recovery if you want to build muscle. These are the periods of time when your body repairs and grows stronger.
Finally, we recommend tracking and adjusting your plan as you go along. Monitor your calorie intake for the best results and make any necessary adjustments. This will ensure you stay on track with your goals and ensure you aren’t fluctuating.
When you want to build muscle in a calorie deficit, it’s important to set realistic goals. You won’t want to drastically cut down on calories so that you can still grow muscle effectively.
Please remember to talk to your doctor before starting a new workout routine, particularly if you have a health condition. You can also speak to a personal trainer who can provide a fitness/diet plan and find best the practices for you.
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