If you’re cutting calories but losing muscle here’s why

If You’re Cutting Calories but Losing Muscle — Here’s Why”
If you’re cutting calories but losing muscle instead of fat — your plan’s broken.
Here’s why 👇
1️⃣ Your deficit is too big.
You’re eating so little that your body starts burning muscle for fuel.
Stick to a small 15–20% calorie deficit — not starvation.
2️⃣ You dropped your protein.
You need around 1 gram per pound of bodyweight daily to hold onto muscle.
Protein protects your size while you cut.
3️⃣ You’re not lifting heavy.
Lifting light to “burn fat” tells your body it doesn’t need that muscle.
Train heavy, chase progression, and keep your strength.
4️⃣ You’re skipping recovery.
Sleep, stress, and hydration drive muscle retention and fat loss efficiency.
5️⃣ Add Zone 2 cardio 2–3x per week.
It boosts fat burn and keeps your performance high without killing recovery.
Do this right — you’ll burn fat, hold your muscle, and look denser, stronger, and leaner week after week.
💡 Follow for more evidence-based strategies to build a lean, strong physique the smart way