Can You Really Build Muscle in a Calorie Deficit? Experts Explain

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Contents

Can you be in a calorie deficit and gain muscle?What happens if I lift weights in a calorie deficit?Will I lose muscle in a calorie deficit?Can you build muscle on a 1500-calorie diet?What foods should I include in a calorie-deficient diet?

If you’re on a weight loss journey while also trying to gain muscle, you may be wondering if you can build muscle in a calorie deficit.

It may seem like the two concepts contradict one another—historically, fitness pros have touted “bulking up” as a way to see muscle gains. Meanwhile, to lose weight, you must be in a calorie deficit, which essentially “means you are burning more energy than you are taking in, and this forces your body to tap into its energy reserves—primarily fat—for fuel. This kind of diet is a proven tool for weight loss,” says Lauren Manaker MS, RDN, LD, a registered dietitian in Charleston, SC.

Meet the Experts: Lauren Manaker, M.S., R.D.N., a registered dietitian in Charleston, SC, and author of Fueling Male Fertility: Nutrition and Lifestyle Guidance for Men Trying to Conceive; Reena Vokoun, ACE-certified trainer and founder and CEO of Passion Fit.

But it is possible to do both, as long as you are strategic. “Overdoing a calorie deficit may backfire on your health and fitness goals,” says Manaker. “Drastically reducing calories for an extended period may slow your metabolism, lead to nutrient deficiencies, and increase the risk of losing muscle mass rather than fat. A moderate calorie deficit is more sustainable and allows your body to function optimally while supporting gradual weight loss.”

Ahead, experts explain how to build muscle while in a calorie deficit and their top tips for reaching your goals.

Can you be in a calorie deficit and gain muscle?

It requires careful attention to your diet and exercise routines, Manaker says, but it’s possible. “To achieve your goal of losing weight and building muscle, you want to prioritize eating enough nutrient-dense, protein-rich whole foods without creating an excessive calorie deficit, which can hinder muscle growth as you engage in regular strength training.”

At the same time, be consistent with a fitness routine that focuses on cardio plus strength training. “You want to get a mix of resistance exercises and cardiovascular activity, using your body weight, or dumbbells, or resistance bands. This can be achieved through a lot of fitness formulas, from pilates and yoga that build strength and lean muscle mass using your own body weight, to high intensity interval training using weights and working multiple muscle groups while you’re getting your heart rate up,” says Reena Vokoun, ACE-certified trainer and founder and CEO of Passion Fit.

In summary, research and experts recommend:

Get enough nutrients in a calorie deficit
Eat protein
Focus on strength training and cardio
Be sure to rest

What happens if I lift weights in a calorie deficit?

Strength training can come from lifting weights, using resistance bands, or from body weight exercises. Doing any of these on a calorie deficit is fine as long as you’re fueling your body with enough of the right nutrient-dense calories to have the stamina and energy to lift those weights. “To change your body composition and build muscle, you need to progress over time to lifting heavier weights, and that demands a decent number of calories and nutrients to sustain you,” says Vokoun.

Will I lose muscle in a calorie deficit?

You might, if you’re not getting enough nutrients. “It is possible to lose muscle in an extreme calorie deficit and your diet lacks adequate protein,” says Manaker, who recommends a modest deficit if your goal is to lose weight, build muscle, and stay fit. Most experts recommend a 500-calorie deficit.

“The safest and most sustainable way to lose weight and build muscle for the long run is doing it gradually and not going to extremes,” says Vokoun. “Consistency is the key to keeping the pounds off and continuing to strengthen muscle mass. The muscle also helps speed up your metabolism, which in turn helps you keep weight off—they go hand in hand.”

Can you build muscle on a 1500-calorie diet?

As long as you are not going for a large deficit, a 1500-calorie diet may be sustainable for some. Manaker says a large calorie deficit is “usually too aggressive for most people and makes building muscle extremely difficult. It can also be dangerous because extreme deficits can deprive your body of the nutrients needed for muscle repair and growth,” says Manaker. A 1500-calorie diet may not be extreme for some, but on the whole, Manaker says “a more manageable deficit is the key to building muscle while losing fat.”

Our experts stress that it’s a good idea to speak to your doctor, a nutritionist, or a registered dietitian for personalized guidance on creating a calorie deficit, especially when you want to build muscle. “You don’t want your body to feel weak or go into starvation mode, because then you’re defeating the whole purpose,” says Vokoun. “If you want to build muscle with strength training, you need energy for that, which comes from the food you eat. The key to reaching your goals is moderation and consistency of both fitness and nutrition.”

What foods should I include in a calorie-deficient diet?

When following a low-calorie diet as you work on building muscle strength, it’s crucial to focus on essential nutrients that support muscle growth and fuel the body. “Protein should be a primary component of your diet because it provides the building blocks necessary for muscle repair and development,” says Manaker. “Lean protein sources like chicken, fish, eggs, and plant-based options like legumes and tofu are excellent choices.”

Be strategic about the calories you consume and intentional about the foods you choose to eat. Steer clear of processed foods that often contain hidden (and empty) calories and a high sugar content, says Vokoun, who stresses that anyone on a calorie deficit should be very aware of not just calories, but also portion size, sugar content, and artificial ingredients. She recommends eating whole foods, including lots of fresh vegetables and fruits that are packed with nutrients and fiber. “High fiber whole foods include whole grains that keep you full longer, so you won’t consume additional calories you don’t need.”

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