“Some studies have argued that muscle gains are manageable on an energy deficit up to 500 calories per day,” says Dr Adam. “In theory, this type of deficit would cover traditional calorie-restricted diets, as well as intermittent fasting, which often averages out at 500 calories per day across the week.”
At the same time, if you are in TOO big of a caloric deficit, it becomes more difficult to build or maintain the muscle you do have. We recommend a moderate caloric deficit of around 200-400 calories for most people with a body recomposition goal. A study on resistance training benefits can be read here.
500 calories is nearly not enough to build muscle. By eating less calories, your body will burn fat but it will not build muscles. If you lose all fat, and still eat only 500 calories, your body actually burns protein as the next source of energy - which mean no muscle build.
Yes, a 500 calorie deficit is sustainable, as long as you're not trying to lose more than 1-2 pounds per week. If you're trying to lose weight too quickly, you may find yourself feeling hungry all the time and unable to stick to your diet.
Risks of eating too few calories
People should avoid cutting too many calories. Cutting out about 500 daily is a good range to aim for. People should also avoid losing more than 2 lb each week. If a person cuts too many calories and does not get enough necessary nutrients, they can experience some health problems.
Decreased Muscle Mass
Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.
When you go on a diet, you don't just lose fat – you lose muscle too. This can have many repercussions – not only on your fitness and strength, but on your metabolism. To lose weight (body fat), you need to be in a calorie deficit.
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser. ' For muscle hypertrophy, your client may need even more excess calories.
Interestingly while a calorie deficit can impair muscle growth, it doesn't necessarily stop you from gaining strength. A recent review found that while those training in a calorie deficit saw impaired muscle growth, their strength gains weren't affected.
The truth is some people may not need to bulk to gain muscle, however when in a calorie surplus it may be easier to gain more muscle than if you were not. Lifters who typically struggle to gain weight and muscle, and are on the leaner side will benefit from bulking (being in a calorie surplus) while training hard.
Strength-training workouts that employ low weights and high reps are good for your heart and lungs as well as building muscles. This includes high-intensity interval training (HIIT) workouts, which entail alternating between pushing your body hard and taking short breaks.
In a calorie deficit, you're consuming fewer calories than your body needs to maintain its weight. However, going too low with the deficit can hinder muscle recovery and growth. Therefore, a slight to moderate deficit is recommended for body recomposition.
How Long Do Newbie Gains Last? Anecdotally, newbie gains can last between 6-12 months or even a bit longer depending on various factors. Taking advantage of this timeframe is one of the wisest life investments a person can make considering the effort/time to reward ratio.
For most people with overweight, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (454 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.
Yes it is possible. I recently did another body scan at my gym and I have lost 11lbs of fat and gained 4 lbs of muscle over time at a 500 calorie deficit.
Calorie deficit: Aim for a modest calorie deficit of no more than 500 calories a day, however adjust this to suit your needs. Protein: Aim for roughly two grams of protein per kilogram of bodyweight per day upwards if you're trying to preserve muscle while you drop fat.
Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.
The maximum safe calorie deficit is about 500 calories per day. Because 1kg of fat contains about 7000 calories of energy, a deficit of 500 calories per day will equate to losing about 0.5kg per week. This may seem slow, but it's healthy and sustainable.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.