The idea that you need a caloric surplus to build muscle or a caloric deficit to lose fat is a widespread belief in the fitness community. While there’s some truth to this, the reality is more complex. It’s possible to build muscle while in a caloric deficit and to lose fat while in a caloric surplus, though the conditions under which this occurs depend on several factors.
Let’s explore the science behind this and understand why body recomposition—gaining muscle while losing fat—is not only possible but can be expected under certain circumstances.
Building muscle in a caloric deficit
The primary argument against muscle gain in a caloric deficit is the assumption that muscle growth (an anabolic process) cannot occur while fat loss (a catabolic process) is happening. However, muscle and fat are two distinct systems in the body, meaning that you can lose fat while still building muscle if you’re training appropriately and consuming enough protein.
Imagine a well-trained individual who's never directly worked on forearm training and usually maintains his weight at 2,500 calories daily. If he decides to go on a 12-week diet with a 20% caloric deficit (consuming 2,000 calories) while adding 20 sets of forearm exercises each week, could he still build muscle in his forearms? The answer is yes—he can build muscle, even while in a caloric deficit, as long as he's eating enough protein and providing a strong training stimulus.
The role of protein and training
Protein is essential for muscle preservation and growth, especially in a caloric deficit. If the body gets enough protein, it can maintain or even build muscle while burning fat for energy. In conjunction with progressive resistance training, where the muscles are consistently challenged, muscle growth can still occur despite an overall calorie reduction.
The science of energy balance and muscle gain
Many people are confused by the relationship between energy balance (calories in vs. calories out) and muscle growth. While building muscle does require energy, it doesn’t necessitate a large caloric surplus. Here are some points to consider:
Fat and muscle have different energy densities: Muscle is much less calorie-dense than fat. One kilogram of muscle contains around 1,800 calories, whereas one kilogram of fat stores about 9,400 calories. This means that adding muscle mass doesn't require nearly as many calories as burning fat releases. For example, if someone gains 2 kilograms of muscle over six months and loses 1 kilogram of fat, they've added 3,600 calories worth of muscle but burned 9,400 calories worth of fat. Even though they might have gained some weight, the net result is still a caloric deficit, as the body lost more energy from fat than it gained from muscle.
Research supports muscle gain in deficits: A 2016 study from Stu Phillips' lab demonstrated that individuals could lose fat while gaining muscle, even in a caloric deficit. Participants in this study followed a resistance training program and ate a high-protein diet, which allowed them to lose about 5 kilograms of fat and gain about 1 kilogram of lean muscle mass. While this type of body recomposition is more likely for beginners or individuals with higher body fat percentages, the right combination of training and nutrition can make it possible even in a calorie-restricted state.
Factors that make muscle growth in a deficit easier
Certain factors can make building muscle in a caloric deficit more achievable:
- Beginner status: New lifters can build muscle more easily because their bodies are highly responsive to the training stimulus.
- Higher body fat percentage: Individuals with more stored fat can use it as an energy source, making it easier to gain muscle while losing fat.
- Moderate deficits: A smaller caloric deficit (around 15-20%) allows for better muscle preservation while still promoting fat loss.
- Sufficient protein intake: Eating around 0.8-1 gram of protein per pound of body weight is critical to maintaining and building muscle during a deficit.
Can you lose fat in a caloric surplus?
On the flip side, can you lose fat while eating in a caloric surplus? While this might seem counterintuitive, it's theoretically possible due to the different energy densities of fat and muscle.
For example, if someone gains 6 kilograms of muscle over a year while losing 1 kilogram of fat, they’ve experienced a net caloric surplus of about 1,400 calories. Spread over 365 days, this results in a surplus of just 4 calories per day. While this is not a practical approach for most people, it shows that fat loss can occur in a surplus if there is a significant gain in muscle mass.
When is body recomposition most likely?
Body recomposition—gaining muscle and losing fat at the same time—is most likely in these situations:
- Beginners: New lifters are more likely to experience rapid muscle gains and fat loss simultaneously.
- Higher body fat: Individuals with more fat can draw on their energy stores to fuel muscle growth.
- Proper nutrition and training: A structured training program that focuses on progressive overload, combined with a high-protein diet, supports both muscle growth and fat loss.
- Moderate deficit or surplus: Keeping the caloric deficit or surplus moderate allows for steady progress without severely compromising one goal over the other.
When is recomposition less effective?
For those with several years of training experience, the potential for recomposition diminishes. While it may still be possible to build muscle and lose fat at the same time, the rate of progress is slower. For these individuals, it’s usually more efficient to alternate between cutting (focusing on fat loss) and bulking (focusing on muscle gain) phases to maximize results.
Conclusion
Building muscle in a caloric deficit and losing fat in a caloric surplus are both possible, but success depends on factors like training experience, body fat percentage, and protein intake. For beginners and those with higher body fat, body recomposition is achievable with the right program. However, for more advanced lifters, distinct cutting and bulking phases may be the best way to continue making progress.
In practice, focusing on compound movements, keeping a moderate caloric deficit (15-20%), and consuming enough protein are key strategies for maximizing body recomposition.