How Many Calories a Day to Lose Fat and Maintain Muscle?

October 25, 2025 •

5 min read

Over 50% of weight loss can come from lean mass, including muscle, if not done correctly. A strategic approach focusing on how many calories a day to lose fat and maintain muscle is essential, balancing a moderate calorie deficit with optimal macronutrient intake and resistance training to preserve your metabolic engine and achieve a leaner physique.

Quick Summary

Achieving fat loss while preserving muscle requires a moderate daily calorie deficit, typically 300 to 500 calories below maintenance, paired with a high protein intake. Combining regular resistance training with this dietary strategy is crucial for signaling muscle retention and supporting a healthy metabolism throughout the process.

Key Points

Moderate Calorie Deficit: Aim for a 300-500 calorie daily deficit below your TDEE to promote slow, sustainable fat loss (approx. 1 lb/week) without significantly sacrificing muscle.
Prioritize Protein Intake: Consume 1.6-2.4 grams of protein per kilogram of body weight to preserve lean muscle, enhance satiety, and increase metabolism.
Incorporate Resistance Training: Lift weights 3-4 times per week to signal your body to retain muscle mass and burn stored fat for energy, a strategy far superior to relying on cardio alone.
Balance Macronutrients: While protein is key, maintain a balanced intake of healthy fats (at least 20% of calories) and complex carbohydrates to fuel workouts and support hormonal health.
Manage Stress and Sleep: Ensure 7-9 hours of sleep and manage stress effectively to regulate hormones like cortisol, which can negatively impact body composition and fat storage.
Distinguish Fat Loss from Weight Loss: Focus on changes in body fat percentage and how your clothes fit, rather than just scale weight, as muscle preservation may mask fat loss on a standard scale.

Understanding the Calorie Deficit

To lose fat, you must consume fewer calories than your body burns, a state known as a calorie deficit. However, a severe, rapid deficit can trigger your body to break down muscle tissue for energy, slowing your metabolism and compromising your long-term results. The key is a moderate, sustainable deficit.

Calculating Your Maintenance Calories

Your first step is to estimate your Total Daily Energy Expenditure (TDEE), the number of calories you burn daily. This can be done using a formula like Mifflin-St Jeor to first find your Basal Metabolic Rate (BMR), the calories your body needs at rest, and then adjusting for your activity level:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Once you have your BMR, multiply it by an activity factor to find your TDEE:

Sedentary (little to no exercise): BMR x 1.2
Lightly Active (1–3 days/week): BMR x 1.375
Moderately Active (3–5 days/week): BMR x 1.55
Very Active (6–7 days/week): BMR x 1.725
Extra Active (twice daily training): BMR x 1.9

For a safe, sustainable fat loss, aim for a deficit of 300 to 500 calories per day below your TDEE, which typically translates to losing about 1 pound of fat per week. As you lose weight, your TDEE will decrease, so you'll need to periodically recalculate and adjust your intake.

The Critical Role of Protein

When restricting calories, your protein intake becomes more important than ever for preserving muscle mass. Protein provides the amino acid building blocks necessary for muscle repair and maintenance. A higher protein diet also increases satiety, helping to manage hunger on fewer calories.

Protein Intake Recommendations

To maximize muscle retention during fat loss, experts recommend a protein intake higher than the standard dietary guidelines. Aim for approximately 1.6 to 2.4 grams of protein per kilogram of body weight, or about 0.7 to 1.0 grams per pound of body weight.

Best Protein Sources:

Lean meats: Chicken breast, turkey, lean beef
Fish: Salmon, tuna
Dairy: Greek yogurt, cottage cheese
Legumes: Lentils, beans
Plant-Based: Tofu, edamame
Supplements: Whey or plant-based protein powders

Distribute your protein intake throughout the day (e.g., 20-30 grams per meal) to optimize muscle protein synthesis.

The Power of Resistance Training

Diet alone can lead to muscle loss. However, combining a moderate calorie deficit with regular resistance training sends a crucial signal to your body to preserve muscle tissue. Lifting weights tells your body that your muscles are still needed, directing it to prioritize fat stores for energy.

Effective resistance training strategies include:

Prioritize Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups, providing a significant stimulus for muscle retention.
Maintain Intensity: Focus on lifting heavy to moderate loads in the 5-10 rep range to preserve strength and mass, rather than switching to very light weights and high reps.
Progressive Overload: Continue challenging your muscles by gradually increasing weight, reps, or intensity over time.

Comparison Table: Weight Loss vs. Fat Loss

It is important to distinguish between general weight loss and specific fat loss. The number on the scale doesn't tell the whole story.


Feature	Weight Loss	Fat Loss
Focus	Reducing overall body weight.	Specifically reducing body fat while preserving lean muscle mass.
Composition	Can include loss of water, muscle, and fat.	Primarily targets adipose tissue (fat).
Metabolism	Can slow down if muscle is lost, making weight regain more likely.	Helps boost metabolism by preserving muscle, which burns more calories at rest.
Indicators	Standard scale measurement.	Body fat percentage, clothing fit, measurements.
Ideal Method	Any calorie-restricted diet.	Balanced diet with high protein, strategic calorie deficit, and resistance training.

Optimizing Other Lifestyle Factors

Beyond calories and macros, other factors significantly impact your body's ability to lose fat and maintain muscle.

Stress and Cortisol

Chronic stress raises levels of cortisol, a hormone that can increase body fat, particularly in the abdominal region, and decrease muscle mass. Incorporating stress-management techniques such as meditation, walks, or engaging in hobbies is vital for hormonal balance and overall well-being.

Sleep and Recovery

Quality sleep is when your body repairs and recovers, and it plays a major role in hormone regulation. Lack of sleep can increase ghrelin (the hunger hormone) and decrease growth hormone (important for muscle repair). Aim for 7-9 hours of quality sleep per night to support your efforts.

Conclusion: A Sustainable Approach for Long-Term Success

Losing fat while maintaining muscle is not just about a specific number of calories; it's a holistic strategy combining a moderate, consistent calorie deficit with optimal nutrition and a robust training plan. By prioritizing protein and resistance training, you can protect your hard-earned muscle and keep your metabolism high. This approach promotes a healthier, leaner, and stronger physique that is sustainable long-term, moving beyond temporary weight loss to lasting body recomposition.

For more information on the science behind muscle preservation, see the detailed analysis by Abbott, highlighting the essential role of protein in your fitness journey. Learn More

Sample Macronutrient Plan

Assuming a TDEE of 2500 calories, a moderate 500-calorie deficit would place your target intake at 2000 calories. Using a macro split of 30% protein, 40% carbs, and 30% fat, this is how it breaks down:

Protein: (2000 x 0.30) / 4 = 150g
Carbohydrates: (2000 x 0.40) / 4 = 200g
Fat: (2000 x 0.30) / 9 = 67g

The Role of Cardio

While weight training is paramount for muscle, cardio is a useful tool for increasing your calorie deficit and improving cardiovascular health.

Strategic Cardio Choices

Low-Intensity Steady-State (LISS): Walking, light cycling, or using an elliptical for 30-60 minutes several times a week. LISS burns calories without adding significant stress, making it ideal for recovery days or post-workout.
High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by brief rest periods. HIIT is time-efficient and can preserve muscle mass more effectively than steady-state cardio, though it should be used sparingly during a calorie deficit due to higher stress.

Common Mistakes to Avoid

Cutting calories too drastically: An extreme deficit can lead to muscle loss, metabolic slowdown, and nutrient deficiencies.
Ignoring protein intake: Not eating enough protein is a primary reason for muscle loss during a diet.
Overdoing cardio and neglecting strength training: Relying solely on cardio signals the body that muscle is not essential, leading to its breakdown for energy.
Inconsistent tracking: Calorie and macro targets need to be adjusted as your body changes. Consistent monitoring is key to progress.

Sustainable Progress

Ultimately, success is about making healthy, sustainable lifestyle changes. Focus on consistency over perfection. Small, consistent efforts in managing your calorie intake, prioritizing protein, and engaging in resistance training will yield better, longer-lasting results than extreme, short-term measures.

Frequently Asked Questions

The most accurate way to estimate your daily calorie needs is to calculate your Basal Metabolic Rate (BMR) using a formula and then multiply it by an activity factor to determine your Total Daily Energy Expenditure (TDEE). Online calculators can simplify this process.

Yes, it is possible, a process known as 'body recomposition.' It's most effective for beginners or individuals with higher body fat percentages. It requires a carefully controlled calorie intake, high protein, and consistent resistance training.

Protein is vital because it provides the amino acids needed to repair and build muscle tissue. During a calorie deficit, adequate protein intake helps prevent muscle breakdown. It also boosts satiety, helping you feel fuller, and has a higher thermic effect than carbs or fats.

Resistance training is non-negotiable. It signals your body to maintain muscle mass even in a calorie deficit. Without it, your body may see no reason to preserve muscle and will break it down for energy, leading to a slower metabolism.

An extreme calorie deficit can lead to a host of problems, including nutrient deficiencies, a slowed metabolism, increased muscle loss, fatigue, irritability, and issues like gallstones.

While not strictly necessary if your diet is controlled, cardio is a valuable tool for increasing your overall calorie expenditure. A combination of strategic cardio and resistance training is generally considered the best approach.

Poor sleep and high stress levels can both negatively impact body composition. Inadequate sleep disrupts hormones that regulate appetite and fat storage, while high stress increases cortisol, promoting fat gain and muscle loss. Managing both is crucial for success.