How to preserve muscle while losing weight
The goal is to lose fat, not muscle. Three core rules for keeping muscle mass in a calorie deficit: protein, resistance training and a reasonable deficit.
A falling number on the scale is not always good news. If part of the weight you lose comes from muscle, your metabolism slows and you end up looking softer, not leaner. The good news: a few core rules can minimize muscle loss.
1. Keep protein high
The strongest nutritional signal to protect muscle in a deficit is enough protein. An intake of around 2 grams per kilogram supports muscle protein synthesis and keeps you fuller.
2. Do resistance training
Doing only cardio can accelerate muscle loss in a deficit. Lifting or bodyweight training at least 2–3 times a week tells your body “I still need this muscle.”
3. Don’t overdo the deficit
Too large a deficit forces the body to turn to muscle for energy. A loss rate of 0.5–1% of body weight per week keeps the balance.
How macrobud strikes this balance
macrobud weighs high protein, a reasonable deficit and your training type together. If you pick cardio only, it warns you and adjusts your protein target accordingly.
Note: this article is general information, not medical advice.