BUILDING MUSCLE ON A CALORIE DEFICIT

Building muscle while losing fat comes down to understanding your calories, training with resistance, and eating enough protein. This guide gives you the core basics without overcomplicating it.

Your Daily Calorie & Protein Calculator

Understanding Your Results

BMR:
Calories your body burns at rest (basic survival functions).

Maintenance (TDEE):
Total daily calories including activity.

Fat Loss Target:
Calorie deficit to burn fat while preserving muscle.

Lean Muscle Gain Target:
Small surplus to support muscle growth.

Protein Target:
Daily protein intake to support muscle recovery and growth.

Core Concept

• Calorie Deficit: Lose fat
• Calorie Maintenance: Maintain weight
• Calorie Surplus: Build muscle

With resistance training, you can still build muscle in a slight deficit if protein and training are consistent.

Training & Nutrition Basics

• Progressive Overload: Add weight or reps over time
• Protein: Essential for muscle repair
• Calorie Control: Drives fat loss
• Recovery: Sleep is where growth happens