Losing fat, keeping muscle
The pace that protects muscle, the protein that helps, and what to do when progress stalls.
4 min read
Fat loss is a slow, steady deficit with heavy training and high protein. Lose too fast and you lose muscle and strength with the fat.
Weekly weight loss
| Range (% of body weight) | Band |
|---|---|
| 0 to 0.5 | Slow and very safe |
| 0.5 to 1 | Target pace |
| 1 to 1.5 | Fast, muscle at risk |
| 1.5 to 2.5 | Too fast |
0.5 to 1% a week
weight loss keeps the most muscle[1]
2.0g per kg
protein a day while dieting, the top of the ISSN minimum range; more may help when eating less[3]
Keeps muscle
- Lifting heavy 2 to 4 times a week
- Protein at every meal
- Losing about 0.35 to 0.7 kg a week if you weigh 70 kg
- 7 or more hours of sleep
Costs muscle
- Crash diets and skipped meals
- Swapping lifting for only cardio
- Dropping protein to save calories
Weight not moving?
Has the weekly average been flat for 3 weeks or more?
Yes: Go to the next question.
No: Levlofit rule: wait another week or two before changing anything.
Are you logging food honestly, including oil and snacks?
Yes: Levlofit rule: cut about 100 to 200 kcal a day, or add 2000 daily steps.
No: Track for one week first; most stalls are hidden intake.
Moderate evidence
Reviews of contest preparation find slower loss rates protect lean mass, and protein above normal needs helps most when lean and in a deficit.[1]
Key points
- Lose about 0.5 to 1% of body weight a week to keep muscle.
- Keep lifting and eat about 2.0 g of protein per kg while dieting.
- A flat week is often water; check 3 weeks of trend before changing anything.
Up next
- Gaining muscle and weight: The opposite phase: gaining muscle with a small surplus.
Sources
- [1] Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20.
- [2] Aragon AA et al. International Society of Sports Nutrition position stand: diets and body composition. J Int Soc Sports Nutr 2017;14:16.
- [3] Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- [4] Watson NF et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the AASM and SRS. J Clin Sleep Med 2015;11(6):591-592.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.