The question we’ve all probably thought about at one point in our fitness journey – can you lose fat without losing muscle? Well, you’ll be pleased to know that yes – you can – as long as you do it right.
Losing fat while keeping your hard-earned muscle is a goal for many people. Whether you’re cutting weight for performance, aesthetics, or general health, the last thing you want is to lose muscle along the way. But too often, people fall into the trap of extreme calorie deficits and excessive cardio, leading to muscle breakdown.
The good news? You can maintain or even build muscle while shedding fat—if you approach it the right way.
Here’s how to lose fat without also losing muscle:
1. Strength Training is Non-Negotiable
When you’re in a calorie deficit, your body looks for energy sources. Without resistance training, it may break down muscle tissue along with fat.
To prevent this, you must incorporate:
✅ Heavy, compound lifts – These are multi-joint exercises such as squats, deadlifts, bench press or rows that engage multiple muscle groups at once and allow you to lift heavy weights.
✅ Progressive overload – This is the gradual increase of stress placed on the body during training to build muscle, strength, or endurance. It can be done by increasing reps, weight or rest time, for example.
✅ At least 2-3 strength sessions per week – training 2-3 strength sessions per week at least is essential because it helps preserve muscle mass while you’re in a calorie deficit.
Discover the 5 best strength training exercises and the top 10 exercises for muscle growth, here.
2. Keep Protein Intake High
When you’re in a calorie deficit, your body looks for energy sources, and without enough protein, it may break down muscle instead of fat. This is why ensuring you’re consuming enough protein is the key to muscle retention in a deficit.
How Much Protein Do I Need in a Calorie Deficit?
It is recommended that you aim for 1.6-2.2g of protein per kg of body weight. This will help to prevent muscle breakdown as strength training creates muscle stress, and without enough protein, the body can break down muscle for fuel. A high-protein diet decreases MPB, helping you keep lean muscle mass while losing fat.
Additionally, your muscles are constantly undergoing protein turnover (breakdown and rebuilding), and when in a calorie deficit, your body may use muscle protein for energy if protein intake is too low. This is why eating 1.6-2.2g/kg of protein ensures your body has enough amino acids to repair and maintain muscle.
Another benefit of a high protein diet is that it keeps you feeling full for longer, which is crucial when looking to lose fat as if you’re not constantly hungry, it’s easier to stick to a calorie deficit.
Great protein sources include lean meats, eggs, dairy, fish, tofu, and protein powders.
Discover more about the importance of protein in our comprehensive guide.
3. Create a Moderate Calorie Deficit (Not Extreme!)
A 500-700 calorie deficit per day is ideal for steady fat loss without sacrificing muscle.
To put things into perspective: a 500-calorie daily deficit leads to about 0.5 kg (1 lb) of fat loss per week and a 700-calorie daily deficit leads to about 0.7 kg (1.5 lbs) per week.
Is an Aggressive Cut Bad?
To put it simply, an aggressive cut (which is when you place your body in a very large calorie deficit, typically 800-1000+ calories per day) can indeed lead to rapid fat loss, but it comes with significant risks, especially if your goal is to lose fat while preserving muscle.
Cutting too aggressively can lead to:
❌ Loss of strength – When you cut calories too aggressively, your energy levels will naturally drop, making it harder to perform well in the gym. This is why we recommend a moderate deficit (500-700 kcal/day) instead of extreme restriction.
❌ Decreased recovery – A large calorie deficit also reduces the body’s ability to repair muscles after training, leading to slower recovery and increased injury risk going forward.
❌ Increased fatigue – As touched on in the points above, cutting too aggressively will result in your energy levels dropping significantly, making you feel sluggish, unfocused, and weak throughout the day.
When cutting, remember to focus on high-volume, nutrient-dense foods (lean proteins, vegetables, whole grains, healthy fats) to fuel your workouts and recovery.
Learn more about calorie intake to fuel your body effectively, here.
4. Don’t Overdo Cardio
Cardio is great for fat loss, but excessive amounts can lead to muscle breakdown. This happens because excessive cardio can interfere with muscle retention, especially if it’s not paired with strength training and enough sources of protein.
The best approach? Firstly, we recommend 2-3 short HIIT sessions per week. High-Intensity Interval Training (HIIT) is one of the best forms of cardio for fat loss because it keeps your heart rate elevated, meaning more calories are burned even after the session ends. Also, compared to steady-state cardio (e.g., running on a treadmill for long periods), HIIT has been shown to have a lower impact on muscle breakdown.
We also suggest that you try to hit around 8,000-12,000 daily steps to stay active and burn additional calories without risking muscle loss.
It’s also important that you prioritise weight training (strength training) over excessive cardio for long-term fat loss and muscle retention. This is because, while cardio burns calories during the workout, weight training helps increase muscle mass, which leads to a higher calorie burn at rest. Additionally, strength training can increase your afterburn effect (EPOC), just like HIIT.
5. Get Enough Sleep and Manage Stress
Cortisol, also known as the stress hormone, plays a vital role in how the body responds to stress, sleep, and physical activity. However, chronically high cortisol levels—due to poor sleep, stress, or an imbalance in recovery—can be detrimental to your fat loss and muscle preservation goals.
In simple terms, high levels of cortisol promote the breakdown of muscle protein into amino acids for energy, and also promote muscle protein synthesis which is when your body is less efficient at repairing muscles after strength training.
To prevent this, we recommend getting at least 7-9 hours of sleep per night, as good quality sleep allows cortisol levels to naturally decrease at night, promoting muscle recovery and fat loss. We also recommend incorporating relaxation techniques into your routine as this can help bring cortisol levels back to balance and improve your fitness outcomes. Some examples might include breathing exercises, stretching or yoga.
The Bottom Line
Losing fat while keeping muscle requires a smart calorie deficit, high protein, strength training, and recovery focus. Follow these principles, and you’ll see fat loss without sacrificing strength or muscle mass.
Want expert guidance? SW7 Academy’s training programs are designed to maximize fat loss while building strength. Try our Train Online membership for just £24.99/month and get access to 13+ structured programs built for results.
And for more tips and insights from our knowledgeable team, check out our health & fitness advice page, covering topics like ‘Personal Trainer Vs Fitness App‘, ‘The 5 Best Strength Training Exercises‘, ‘How to Stay Motivated to Workout in the Winter‘, and ‘Achieving Your Body Composition Goals‘.