Can You Build Muscle in a Calorie Deficit or Lose Fat in a Surplus?

The age-old question: Can you build muscle while losing fat—or lose fat while gaining muscle? While these goals seem contradictory, the science shows that both are possible under the right conditions. Here’s what you need to know.

 

Building Muscle in a Calorie Deficit

Building muscle while in a calorie deficit—also called “recomposition”—is challenging but achievable. It’s most effective for:

• Beginners:Newcomers to resistance training often experience rapid muscle growth due to the novel stimulus.

• Those with High Body Fat: Excess fat provides additional energy reserves, facilitating muscle gain even when calorie intake is reduced.

• Returning Lifters: Those resuming training after a hiatus can regain muscle quickly, a phenomenon known as muscle memory.

To maximize muscle growth in a deficit:

• Prioritize Protein: Consume 0.8–1.2 grams of protein per pound of body weight daily to support muscle repair and growth.

• Train Effectively: Implement progressive overload in your resistance training regimen to continually challenge muscles.

• Manage the Deficit: Maintain a moderate calorie deficit to ensure sufficient energy for recovery and muscle maintenance.

 

Losing Fat in a Calorie Surplus

Losing fat while in a calorie surplus is rare but not impossible, particularly for:

• New Lifters: Beginners may simultaneously build muscle and lose fat due to the body’s heightened responsiveness to training stimuli.

• Those with Fluctuating Energy Needs: Those engaging in intense physical activity might experience fat loss despite increased calorie intake.

• Enhanced Recovery: Improved recovery from more calories may increase overall energy expenditure.

To maximize fat loss in a surplus:

• Keep Your Surplus Controlled: Maintain a slight calorie surplus to minimize fat gain while promoting muscle growth.

• Time Your Nutrients: Allocate carbohydrate intake around workouts to improve performance and recovery.

 

Scientific Insight

A 2019 review by Slater et al. examined whether an energy surplus is essential for maximizing muscle hypertrophy. The study concluded that while muscle gains in a calorie deficit are possible, they are more likely in beginners or overweight individuals. In contrast, trained individuals might experience impaired muscle gains when in a calorie deficit. 

 

The Bottom Line

For most, focusing on one goal—cutting fat or gaining muscle—is more effective than chasing both. However, recomposition is achievable with the right strategy, especially for beginners or those with higher body fat percentages.

If you’re seeking personalized guidance to navigate your fitness journey, consider enrolling in my 1-on-1 coaching program. Together, we can develop customized nutrition plans, tailored training programs, and effective strategies to help you achieve your specific goals. Let’s embark on this journey to transform your physique and enhance your overall well-being.