How many calories should I eat to gain muscle and lose fat?: The ultimate guide to body recomposition

October 10, 2025 •

5 min read

Did you know that achieving body recomposition—gaining muscle while simultaneously losing fat—is most effective when targeting a slight calorie deficit of 200–500 calories below maintenance, particularly for beginners and those with more body fat? Understanding how many calories should I eat to gain muscle and lose fat? is the first step toward a leaner, stronger physique.

Quick Summary

Achieving body recomposition requires consuming a high-protein diet within a slight calorie deficit or at maintenance levels, while engaging in regular resistance training. Success depends on strategic macronutrient distribution, consistency, and a focus on nutrient-dense foods to fuel muscle growth and aid fat loss.

Key Points

Start with a slight deficit or maintenance: A small calorie deficit (200-500 kcal) is ideal for beginners or those with higher body fat, while maintenance calories are better for more advanced, leaner individuals seeking body recomposition.
Prioritize High Protein Intake: Consume 1.6-2.2g of protein per kilogram of body weight daily to support muscle protein synthesis and preserve lean mass during fat loss.
Master Macronutrient Ratios: A common macro split for recomp is 30–35% protein, 30–45% carbs, and 25–40% fat, with flexibility to adjust based on your training and energy needs.
Focus on Resistance Training: Incorporate progressive overload with compound lifts and other resistance exercises, as this provides the necessary stimulus for muscle growth, especially in a calorie deficit.
Track Progress Beyond the Scale: Use measurements, progress photos, and monitor strength gains to track your body recomposition, as the scale may not reflect changes in fat-to-muscle ratio.
Be Patient and Consistent: Body recomposition is a slower, long-term process compared to traditional bulking and cutting, requiring patience and dedication for sustainable results.

Achieving the physique of your dreams—one with more muscle and less fat—is a common goal, but the nutritional strategy can be confusing. Traditional advice suggests either bulking (eating a calorie surplus to gain muscle, along with some fat) or cutting (eating a calorie deficit to lose fat, sometimes losing muscle too). However, a third path exists: body recomposition. This involves eating in a way that allows you to build muscle and lose fat at the same time. For most people, the magic lies in a high-protein diet and carefully managed calories, often at a slight deficit or at maintenance levels. This approach is particularly effective for those new to lifting or those with more body fat to lose.

The Calorie Conundrum: Deficit, Surplus, or Maintenance?

To lose fat, you must be in a caloric deficit, meaning you burn more calories than you consume. To gain muscle, you generally need a caloric surplus to provide the energy for muscle repair and growth. This seemingly contradictory requirement is why many believe recomposition is impossible. However, the body is a complex system. When you are in a slight deficit, your body can pull the necessary energy from its existing fat stores while using the high protein intake to fuel muscle protein synthesis.

For Beginners or Those with Higher Body Fat: A small to moderate deficit (200–500 calories below your Total Daily Energy Expenditure, or TDEE) is ideal. The body is more primed for muscle growth at this stage (often called "newbie gains") and has enough fat reserves to fuel the process.
For Experienced Lifters: As you become more advanced and leaner, building muscle in a calorie deficit becomes much harder. Experienced lifters may benefit more from eating at their maintenance calorie level. This keeps fat loss slow but optimizes the conditions for building muscle. The goal is to see your body composition improve without the number on the scale changing significantly over time.

How to find your calorie target

Calculate your TDEE: Start by estimating your maintenance calories using an online TDEE calculator that considers your age, sex, weight, height, and activity level. The Mifflin-St Jeor equation is a widely accepted formula.
Set your target: Based on your experience level and body fat, decide on a slight deficit, maintenance, or use a cycling approach. For example, aim for 200–300 calories below your TDEE.
Track and adjust: For the first two weeks, track your weight, energy levels, and progress in the gym. If you're losing weight too quickly or your strength is stalling, increase your calories slightly. If you're not seeing fat loss, decrease them slightly.

The Role of Macronutrients

While calorie intake sets the stage, macronutrient timing and ratio are crucial for the best results. Protein is the superstar, but carbs and fats also play important roles.

Protein is King: For body recomposition, a high protein intake is non-negotiable. Aim for 1.6–2.2 grams of protein per kilogram of body weight (or roughly 0.8–1 gram per pound). High protein intake helps preserve muscle mass in a deficit and increases satiety, making it easier to stick to your calorie goals.
Carbohydrates and Fats for Energy: After setting your protein target, divide the remaining calories between carbohydrates and fats based on your preference. A common starting point is a split of 30–35% protein, 30–45% carbohydrates, and 25–40% fat. Time your carb intake around your workouts to maximize performance and recovery.

Prioritizing whole, nutrient-dense foods

Focusing on whole foods over processed ones is key for feeling full and getting essential micronutrients. Examples include:

Lean Protein Sources: Chicken breast, turkey, eggs, fish (salmon, tuna), lean beef, cottage cheese, Greek yogurt, tofu, and legumes.
Complex Carbohydrates: Whole grains (oats, quinoa, brown rice), sweet potatoes, and fibrous vegetables.
Healthy Fats: Avocados, nuts, seeds, and olive oil.

Body Recomposition vs. Bulking and Cutting

This table outlines the key differences between these popular physique-building strategies:


Feature	Body Recomposition	Traditional Bulking & Cutting
Caloric Strategy	Slight deficit, maintenance, or calorie cycling	Surplus during "bulk", deficit during "cut"
Pace of Progress	Slower and more gradual	Faster progress in each phase
Fat Gain	Minimized	Intentional and expected fat gain during bulk phase
Muscle Loss Risk	Lower risk, especially with high protein and resistance training	Higher risk of muscle loss during aggressive cut
Experience Level	Ideal for beginners, those with higher body fat, or returning lifters	More effective for advanced lifters seeking maximal muscle gain
Sustainability	More sustainable long-term due to moderate eating and fewer extreme diet shifts	Can be psychologically taxing due to caloric extremes

The Training Element and Lifestyle Factors

Nutrition is only half the battle. Your training stimulus is what tells your muscles to grow, and how you live your life impacts recovery.

Resistance Training: This is mandatory. Focus on progressive overload by gradually increasing weight, reps, or sets over time to continually challenge your muscles. Prioritize compound movements (squats, deadlifts, presses) as they engage more muscles and burn more calories.
Cardio: Incorporate moderate cardio to aid in fat loss and improve heart health, but don't overdo it, as excessive cardio can interfere with muscle recovery. Aim for 15–30 minutes of moderate activity a few times per week.
Recovery and Sleep: Muscle is built and repaired during rest. Aim for 7–9 hours of quality sleep per night. Proper sleep optimizes hormone balance and is critical for recovery and performance.
Hydration: Drink plenty of water throughout the day. Water supports metabolic functions and helps you feel full.

Conclusion

Determining how many calories should I eat to gain muscle and lose fat? is a nuanced process, but it is achievable. By focusing on a slight calorie deficit or maintenance, prioritizing a high protein intake, and dedicating yourself to consistent resistance training, you can gradually reshape your body composition. Be patient with the process, as it is a slow but sustainable journey. The focus should be on building lasting habits rather than chasing quick fixes, and tracking your progress through measurements and strength gains—not just the scale—is key to staying motivated.

For a more precise starting point, an online TDEE calculator can provide a strong estimate to guide your initial calorie target. Nerd Fitness TDEE Calculator can help get you started. Remember to adjust based on your body's response and listen to your hunger and energy cues along the way. Consistency and a balanced approach are the cornerstones of successful body recomposition.

Frequently Asked Questions

Yes, it is possible and is known as body recomposition. It is most achievable for beginners, those with higher body fat percentages, and individuals returning to training after a break. While more challenging for advanced lifters, it is still possible with a meticulous diet and training approach.

First, calculate your TDEE (Total Daily Energy Expenditure) using an online calculator. For a slight deficit, subtract 200–500 calories from your TDEE. For maintenance, simply use your TDEE as the target. Adjust as needed based on your progress.

For most people aiming to lose fat and gain muscle, a slight calorie deficit (200-300 calories) or eating at maintenance is the most effective approach. A large deficit risks muscle loss, while a large surplus promotes fat storage over muscle growth.

Protein is critical. A high protein intake (1.6–2.2g/kg of body weight) is essential for preserving lean muscle mass during a calorie deficit and supporting muscle repair and growth. Protein also aids in satiety, helping you feel fuller for longer.

Resistance training is mandatory. It provides the mechanical stimulus that signals your body to build and repair muscle. Without it, the calories and protein you consume won't be directed towards muscle synthesis, making body recomposition much more difficult.

Body recomposition is a slower process than a dedicated bulk or cut. Most people can expect to see noticeable progress in about 8-12 weeks, with significant changes taking several months to a year, depending on your starting point and consistency.

Yes, men and women have different baseline metabolic rates (BMR) and, consequently, different TDEE. The calorie target needs to be personalized based on these factors. Generally, women may have slightly higher calorie requirements per pound of lean body mass for hormonal health.