Losing weight while gaining muscle might sound like trying to have your cake and eating it, but it’s entirely possible with the right strategy. Otherwise known as body recomposition, the process focuses on shedding fat and building lean muscle at the same time to help you achieve a truly impressive physique.
Both goals require different demands, but by mastering macronutrient intake (fats, proteins and carbohydrates), committing to strength training and giving your body the rest it needs, you’ll be well on your way to success.
Below, we explore the art of losing weight and building muscle, covering topics that include nutritional intake, exercise requirements, and tips and tricks to help you reach your goal quicker.
Can you lose weight and gain muscle at the same time?
If you’re working on getting fit, chances are your goals include two key things: shedding fat and building muscle. Tackling one of these is tough enough, but doing both simultaneously is a big challenge.
Body recomposition largely focuses on resistance training, eating a high-protein diet, supplementation and periodic interval training to stimulate your metabolism and increase lean muscle.
But, while body recomposition is absolutely possible, it’s not a walk in the park. Your body requires opposing conditions: a calorie deficit for fat loss and enough protein and strength training for muscle gain. Research confirms it can be done, though the studies often focus on young athletes—so results may vary based on age, fitness level and lifestyle.
Fitness experts often recommend prioritising muscle building first, as more muscle means a higher resting metabolic rate, which naturally burns more calories, even during rest.
However, many people find it more effective to focus on losing body fat first before shifting their efforts to building muscle. Losing fat initially can prevent your body fat percentage from getting too high and create a leaner foundation for muscle development.
While the answer varies from person to person, the best strategy ultimately depends on your fitness goals, current body composition and what feels most manageable. If you’re ready to give body recomposition a shot, focus on consistent strength training, a protein-rich diet and a slight calorie deficit. Progress might take time, but with patience and the right approach, you’ll see the results you’re after.
Nutrition for losing weight and gaining muscle
When it comes to losing weight and gaining muscle, nutrition is the foundation. What you eat directly impacts your body and chances of success, but achieving this delicate balance requires a thorough understanding of your body, its caloric needs and hitting the right ratios of nutrients.
Luckily, you don't have to do this all on your own—a well-planned weight-loss meal plan can help simplify the process so that you meet your goals quicker and easier.
How many calories should you eat to lose weight and gain muscle?
You’ll need to manage your calorie intake carefully to achieve both weight loss and muscle gain. The goal is to create a slight calorie deficit to lose fat while consuming enough energy to preserve and build muscle. A common approach is to aim for a deficit/surplus of 300–500 calories per day, depending on your activity level and body composition.
Research published in the Journal of the International Society of Sports Nutrition suggests that consuming 1.4–2 grams of protein per kilogram of body weight can help preserve muscle mass during a calorie deficit.
Using a fitness tracker or consulting with a dietitian can help you calculate your ideal caloric intake, but staying consistent can be challenging- that’s where a meal prep subscription might come in handy – offering pre-portioned, nutrient-dense meals tailored to your needs.
Are you in a calorie defecit but not losing weight? Read our guide 'Why Am I Not Losing Weight in a Calorie Deficit?' to find out why.
How much protein do you need to lose weight and gain muscle?
Protein is the star macronutrient for building and repairing muscle while supporting fat loss. It helps you stay fuller and satisfied for longer (even during a calorie deficit) and provides the amino acids your body needs to repair and grow new muscle fibres.
To lose body fat, you’ll need to up your protein intake, adding eggs, chicken, seafood (like prawns), beans, yoghurt, nut butter and more to meet your daily needs, with studies showing that eating more protein encourages your body to hold onto its lean muscle mass during weight loss.
Experts recommend consuming 1.6–2.2 grams of protein per kilogram of body weight daily for optimal results. This means a 70 kg individual would need approximately 112–154 grams of protein daily.
Examples of high-protein meals and snacks:
Grilled salmon with quinoa and spinach
Chicken breast with roasted sweet potatoes and broccoli
Greek yoghurt with a handful of almonds
Frive’s high-protein meal options, such as grilled rib-eye steak or harissa chickpea stew
Balancing protein with healthy fats and complex carbs ensures sustained energy for workouts and recovery.
Body recomposition diet example
Here’s an example of a daily meal plan for body recomposition. This plan balances a calorie deficit with high protein and nutrient-dense foods:
| Meal | Food |
|---|---|
| Breakfast | Scrambled eggs, avocado and toast |
| Snack | Greek yoghurt with berries |
| Lunch | Grilled chicken, quinoa and greens |
| Snack | Hard-boiled eggs and almonds |
| Dinner | Baked salmon, sweet potato, spinach |
Exercises for losing weight and gaining muscle
Alongside a high-protein diet, incorporating strength training with cardio is a powerhouse approach to achieving fat loss and muscle gain. The science backs it up, with studies showing that a combination of resistance training with high-intensity interval training (HIIT) leads to increased muscle mass and fat loss.
Strength training
Strength training is the cornerstone of building muscle and transforming your body composition. It involves using resistance exercises that build strength and muscle mass.
You can use weights, resistance bands or just your body weight, but whatever you choose, consistency and progression are essential.
Popular strength training exercises:
- Bodyweight exercises: Push-ups, squats and lunges are excellent for beginners and require no equipment.
- Weightlifting: Exercises like deadlifts, bench presses and bent-over rows are multi-joint movements that work multiple muscle groups.
- Resistance bands: Ideal for home workouts, resistance bands add extra tension to movements like bicep curls and lateral raises.
Tips for resistance training:
- Experts recommend at least 2–3 sessions per week, focusing on all major muscle groups.
- Aim for 3 sets of 10–12 reps for each exercise, gradually increasing weight or resistance as you gain strength.
- Allow 48 hours of recovery between sessions targeting the same muscle group to avoid overtraining.
Cardio for fat loss
Cardio complements strength training by boosting calorie burn and improving cardiovascular health. It’s particularly effective for shedding fat when combined with a slight calorie deficit. Two popular types of cardio—low-intensity steady-state (LISS) and high-intensity interval training (HIIT)—offer unique benefits.
- LISS cardio: Activities like walking, cycling or swimming performed at a steady pace are great for beginners. LISS burns fat over time without overloading your body, making it ideal for recovery days.
- HIIT cardio: High-intensity interval training alternates short bursts of intense activity with rest periods for a time-efficient workout. Promoting muscle growth and burning calories, HIIT is also thought to boost metabolism and increase post-exercise calorie burn, known as the afterburn effect.
- Incorporate LISS on rest days or as a warm-up to strength training.
- Add 2–3 sessions of HIIT per week for fat loss, with exercises like sprint intervals or kettlebell swings.
- Prioritise sleep: Aim for 7–9 hours of quality sleep each night. Create a relaxing bedtime routine and minimise screen time to improve sleep hygiene.
- Active recovery: On rest days, engage in gentle activities like yoga, walking or stretching to keep your body moving without overloading it.
- Fuel smart: Ensure your diet includes plenty of protein, healthy fats and carbohydrates to replenish energy stores and aid muscle repair.
Tips for cardio:
Take a look at our guide “5 Simple Exercises to Start Your Morning Run” to find out how to kickstart your day
Recovery: The hidden key to Success
Recovery is just as important as exercise when losing fat and building muscle. Rest days are where the progress happens, allowing your body to repair and grow stronger, while proper sleep ensures the release of critical proteins like cytokines that rebuild muscles. Overtraining increases the risk of injury and can stall your progress altogether.
Tips for optimising recovery:
Olympic Heptathlon athlete and Frive ambassador Niamh Emerson’s favourite dish is Frive’s Massaman Beef Curry.
Tools and tips to stay on track
No one wakes up ripped overnight, but by using the right tools and routines, you can create a routine that actually sticks. Adopt these handy strategies, and the road to body recomposition will instantly feel more achievable.
Meal prep
Meal prep is the backbone of a successful weight loss and muscle gain plan, and Frive makes it easier than ever.
With tailored meal plans designed to fit your goals, Frive ensures your meals are high in protein, balanced in macronutrients and portioned perfectly. Plus, our fresh, healthy (no ultra-processed ingredients used), chef-prepared meals delivered twice a week will save you time, stress and eliminate confusing guesswork about what to eat.
When we sat down with Olympic Heptathlon athlete Niamh Emerson, she gave us her thoughts about optimising her performance: “My diet is tailored to support muscle recovery, enhance performance, and keep energy high throughout the day. I eat in a way that I enjoy and can maintain long-term, which helps me stick to and achieve my goals.”
If you're on a body recomposition journey of your own, we recommend our high-protein, low-calorie plans to shed fat while building lean muscle. Forget the headaches of meal prep and get back to what matters—training and recovery.
Fitness trackers or apps
Fitness trackers and apps are great for keeping an eye on your progress. Tools like Fitbit, MyFitnessPal or Garmin can monitor your calorie intake, activity levels and even sleep patterns, while others keep tabs on body fat percentage and muscle gain to give you a clearer picture of how your body is transforming.
Tracking your workouts and meals in real-time ensures you hit your daily goals. For instance, logging protein intake helps you stay on track for muscle repair, whilst monitoring steps or cardio sessions ensures you’re burning enough calories for fat loss.
Supplements
Supplements can be a valuable addition to support your goals, but they’re not a necessity. Protein powders, creatine and branched-chain amino acids (BCAAs) are popular for building muscle and aiding recovery.
If you want to cover your bases, Omega-3 supplements reduce inflammation and adding vitamin D to your routine will support hormone regulation and overall health. Always consult a healthcare professional before adding new supplements to your routine.
Monitor your progress
Tracking your progress is critical to staying motivated and adjusting your plan when necessary. Instead of focusing solely on the number on the scale, measure changes in your body composition using a tape measure to track your waist, hips, arms and thighs. If you prefer leaving it up to technology, use an app to monitor your metrics, like protein and calorie intake, for a more comprehensive picture.
Remember, it’s all about celebrating the small wins like your clothes fitting better, increased strength and changes in body shape to keep yourself motivated throughout the journey.
Find out more in our guide that explores how long muscles take to recover.
Crush your goals: Lose fat, gain muscle and Frive
Losing weight and building muscle might feel like an uphill battle, but with the right plan, it’s completely achievable. Combining a calorie-conscious, high-protein diet with effective strength training, cardio, and proper recovery can transform your body through body recomposition.
Like most things in life, consistency is key, and tools that help you stay organised, like meal prep, fitness trackers and regular progress check-ins, make staying on track that much easier. That’s where Frive comes in—taking the stress out of meal planning with fresh, high-protein meals specially designed to support your fitness goals.
As one customer put it, “Frive is making my weight loss journey so easy—every meal is fresh and bursting with flavour.”
Whether you’re aiming for fat loss, muscle gain or both, Frive’s hassle-free meal plans are here to fuel your progress. Ready to take the next step? Explore Frive’s meal plans today and start your journey toward a leaner, stronger you.
FAQs
Is it harder to lose weight or gain muscle?
Both losing weight and gaining muscle can be challenging, but gaining muscle is generally harder because it requires consistent resistance training, proper nutrition and adequate recovery.
Weight loss is often achieved through creating a calorie deficit, which is more straightforward for many people. However, individual factors like genetics, metabolism and fitness level can influence which goal feels more difficult.
Can you gain muscle in a calorie deficit?
Gaining muscle in a calorie deficit is possible, but it’s more challenging and typically occurs in individuals who are new to strength training, overweight or returning after a break. If you want to gain muscle whilst in a calorie deficit, you’ll need to consume sufficient amounts of protein and focus on resistance training. Over time, maintaining a calorie deficit while trying to build muscle becomes less effective as the body adapts.
