It’s very difficult to gain muscle and lose fat at the same time.
This is because building muscle is an energy-expensive process that is best done when in a calorie surplus (which usually results in weight gain), and losing fat is a process that requires being in a calorie deficit.
There are situations where this is possible, though. For example, those who are new to weight training may build muscle even when in a calorie deficit, and those who have quite a bit of extra body fat to lose may build muscle a little easier in a deficit since there is plenty of extra energy to draw from.
However, most individuals who have some gym experience and an average body weight won’t be able to build muscle and lose fat effectively at the same time.
Therefore, we recommend choosing the goal that you prioritize most.
If your primary goal is to lose weight, select a slow and sustainable weight loss goal to give yourself the smallest calorie deficit and the best chance to gain muscle while prioritizing fat loss. If gaining muscle is your primary focus, select a slow muscle gain goal to give yourself the smallest calories surplus and the best chance to gain muscle while minimizing fat gain.
*** Note: If you’re happy with your current body weight and only want to lose a few pounds of fat and gain a little bit of muscle, you could choose the maintenance goal. This won’t be the most efficient way to lose fat or build muscle, but if you’re ready to put in a lot of hard work at the gym and are okay with slow progress, this could be a good option for you.
Still not sure which goal is right for you? Check out our goal quiz!