Can You Build Muscle While Losing Fat?
Body recomposition is possible, especially for beginners. Here is the approach.
Who can recomp
Beginners, people returning to training and those with higher body fat can often gain muscle in a modest deficit. Advanced lifters usually need to focus on one goal at a time.
The recipe
Lift weights three or four times per week, eat 1.6 to 2.2 g of protein per kg of body weight and keep the deficit small. Sleep seven to nine hours.
Track progress
Use strength numbers, waist measurements and photos along with body weight. Lean body mass estimates can show whether you are keeping muscle.
Try it: Lean Body Mass Calculator
Example with sample values. Open the full calculator →
Lean body mass is the average of the Boer and James formulas. It includes muscle, bone, organs and water.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.