Body Recomposition -- Can You Lose Fat and Gain Muscle at the Same Time?

Written By Heather Pritchett

The short answer?  Yes.  The more realistic/complex answer?  Maybe.  

Losing body fat and building muscle (also called "body recomposition") are competing goals.  For most people, to lose fat you need to be in a calorie deficit (consuming fewer calories than your body burns in a day).  To build muscle, you need to be in a calorie surplus (consuming more calories than your body burns in a day).  So, how can you do both at the same time?  

For many people, including those with little body fat to lose or those who have been strength training for a while, body recomposition is not possible, or will be so slow that you may find yourself frustrated and give up trying.

For individuals with a higher amount of body fat to lose and/or those new to strength training, you can achieve body recomposition for a short time.

Here's how to achieve simultaneous body fat loss and muscle gain:  

Step #1:  Eat at your maintenance calories (this means eating with a goal to keep your scale weight steady).  A calculation to help you determine your maintenance calories is as follows:

  • Establish BMR (Basal Metabolic Rate) = number of calories your body burns without doing any activity. (This is fancily called the "Mifflin St. Jeour equation.")

    • Women: BMR = 9.99 x weight + 6.25 x height – 4.92 x age – 161

    • Men: BMR = 9.99 x weight + 6.25 x height – 4.92 x age + 5

    • (Weight in kg; height in cm)

  • Multiply BMR by activity level

    • Little or no exercise, desk job = 1.2

    • Little exercise, 1-3 times per week = 1.375

    • Moderate exercise, 3-5 times per week = 1.55

    • Heavy exercise, 6-7 times per week = 1.725

    • Very heavy exercise, physical job or training twice/day = 1.9

  • This will give you your TDEE (Total Daily Energy Expenditure), which is how many calories your body burns each day when exercise is considered

    • TDEE = BMR x Activity Factor

Your TDEE is your maintenance calorie goal.  Eat that number of calories each day.

Step #2:  Eat a high protein diet.  Your body will need protein to conserve the muscle mass you already have as you start to lose body fat, and your body needs protein to build muscle.  Aim for one gram of protein per pound of your goal body weight.

Step #3:  Strength train at least three days per week.  Four to five days is preferable, and three is minimum.  Lift heavy!  To build muscle, you need to tear those muscle fibers and let them repair -- that is muscle growth!

Do all of the above consistently for several months and see what progress you are making, reassess, and adjust as needed.  The scale won't budge much, but are you seeing more muscle definition?  Are clothes fitting differently?  Are your measurements changing?  I recommend taking photos and measurements every two to four weeks to help you track your progress.

Here are additional resources on this topic:

Getting stuck?  I got you!  As your coach, I can help you navigate the tricky waters of body recomposition.

Heather Pritchett
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