Bodybuilding tips for calorie deficit

How Protein Plays a Role

However, lifting weights can help you preserve muscle mass. According to the University of Maryland Medical System, it can act as a signal to maintain and even gain muscle if paired with a proper diet.

The key is to track your protein intake as well as the extent of your calorie deficit.

In your body, proteins are broken down into amino acids, which are like building blocks. Your body reassembles these amino acids to build muscle and other tissues, helping you recover after a workout. But if you don’t eat enough, your body doesn’t have the building blocks it needs to repair existing muscles and build new tissue.

The recommended daily protein intake is 0.8 grams (g) per kilogram (kg) of body weight – or 0.36 g per pound – to avoid deficiency, according to the National Academies Press. However, when you are in a calorie deficit, you may need more protein to prevent muscle loss. Athletes and people who lift weights may want to increase this amount to 1.4 to 2 g per kg or more, depending on the Journal of the International Society of Sports Nutrition.

Consuming more protein during resistance training can build fat-free muscle mass, according to a research review published in the Strength and Conditioning Journal. You won’t necessarily lose weight, but you can lose weight through fat and gain weight through muscle.

“Muscle is denser than fat and takes up less volume, [so] you may look smaller and thinner, but your weight may stay the same,” says Carolina Araujo, a strength coach based in New York City.

You can even gain muscle in a calorie deficit, especially if you’re new to exercising.

If you want to lose weight without losing muscle mass, watch your calorie deficit. According to a meta-analysis of Scandinavian Journal of Sports Medicine and ScienceKeeping your calorie deficit under 500 calories per day can help ensure your body has enough fuel without relying on protein.