Weight Loss or Muscle Gain? Here’s Which to Focus on First

Losing weight may seem as simple as slashing your calorie intake. But restriction has downsides—like increased appetite (making it difficult to maintain the lower calorie intake over time) and muscle loss (undesirable) (1). 

“It’s common to focus on weight loss at the expense of lean muscle,” says Christopher McGowan, M.D. an obesity medicine specialist. “This is problematic because less muscle will lead to a reduction in basal metabolic rate, as well as strength, mobility, and tone.”

In other words, losing muscle, particularly in middle age, can actually increase your risk for weakness, frailty, and disability. But building muscle can sometimes mean gaining fat along the way. And if you have a lot of weight to lose, adding extra fat could increase your health risk and impact your longevity.

So, why do we tend to make things so complicated? Experts say it doesn’t have to be a lose-lose situation. 

About the Experts

Julia Schaefer, C.P.T., is a personal trainer, functional movement specialist, nutritionist, and wellness coach who has worked with a variety of clients, including those focused on weight loss, for over 15 years. 

Dr. Christopher McGowan, M.D. is an obesity medicine specialist and founder of True You Weight Loss. He’s triple-board-certified in obesity medicine, internal medicine, and gastroenterology. 

Should You Lose Weight or Build Muscle First?

It depends on two things: your personal goals and how much weight you need to lose, says Julia Schaefer, C.P.T., a personal trainer who specializes in weight loss.

“If your primary goal is to build muscle but get leaner, you should focus on building mass before slimming down,” McGowan advises. “If your primary goal is weight loss, make that the priority.”

Benefits of Losing Weight First

Here’s why prioritizing weight loss may be the way to go:

Lowers disease risk and increases longevity

Losing weight, especially if you have obesity, may reduce your risk of cardiovascular disease if the weight loss is significant (2). It’s no surprise, then, that losing weight can also significantly increase your lifespan (3). That’s why weight loss—not muscle gain—should be your top priority if you have a BMI of 30 or higher (4).

Boosts energy and improves sleep

Weight loss can also improve your sleep and boost your energy, McGowan says. If you shed a few pounds first, you’ll feel better in your day-to-day activities and have more energy for your workouts. 

Eases pain

“Dropping even a few pounds can help sore joints and arthritic pains,” McGowan says. So if you’re dealing with chronic pain or discomfort, losing weight first may ease that pain and help prevent injury. This will lead to greater exercise tolerance and, ultimately, better strength gains over time. 

Benefits of Building Muscle First

If you don’t have a significant amount of weight to lose or chronic pain to deal with, building muscle first may be your best option. Here’s why: 

Boosts metabolism

“Muscle is an active tissue, meaning it requires more energy at rest,” Schaefer explains. “The more muscle you have, the more calories you will burn at rest.” In other words, more muscle means a higher metabolism, which makes it easier to lose weight. 

Can increase longevity and improve mobility

“Building muscle is perhaps one of the closest secrets we have to fighting off the aging process,” Schaefer says.

How? Studies show that around 30 percent of adults over 70 struggle with simple mobility tasks, like climbing stairs, getting up from a chair, or even walking around (5). Sarcopenia (the age-related loss of muscle and strength) contributes significantly to these limitations. 
Staying active through regular exercise, particularly strength training, can slow down the decline of muscle mass, increase strength, and improve overall mobility (5).

Lose Fat, Not Muscle

Can You Build Muscle in a Calorie Deficit? 

Fat Loss vs. Weight Loss: How to Lose the Right Kind of Weight 

How to Lose Fat

Focusing on fat loss instead of weight loss can help you maintain muscle while losing fat. Here’s how to do it.

Focus on minimally processed, whole foods

These foods deliver high-quality calories packed with the macronutrients and micronutrients your body needs for energy and lasting fullness. Minimally processed, whole foods like fruits, vegetables, and beans are rich in fiber, which has been linked to managing a healthy body weight (6).

Determine your calorie deficit

To lose weight, you need to eat fewer calories than you burn. 

Your calorie deficit should be enough to promote weight loss, but McGowan cautions against extreme cuts, which can lead to reduced energy, lower metabolism, muscle loss, and a greater likelihood of weight regain.

Schaefer recommends a gradual approach. Start by tracking everything you eat for five to seven days to understand your typical intake. Then subtract about 500 kcal per day for steady, consistent weight loss, says McGowan.

Prioritize protein

Both McGowan and Schaefer strongly recommend prioritizing protein to boost weight loss. Eating more protein will keep you feeling full longer, which helps with portion control and calorie intake. It also helps your body maintain muscle as you lose fat. For weight loss, aim for 0.7 to 1.2 grams of protein per pound of lean body mass, says Schaefer.

How to Build Muscle

You only need to do two things to build muscle—and one we’ve already covered. 

Get more protein

In addition to facilitating weight loss, McGowan points out that getting enough protein is “critical to muscle building and lean mass preservation.” The exact amount will depend on your goals and activity level. Get at least 0.7 to 1.2 grams of protein per pound of lean body mass, but if you’re resistance training, aim for the higher end of that range—at least 1 gram of protein per pound of body weight per day (7). 

Strength train

To build muscle, you have to strength train. This could involve lifting weights, using resistance bands, or bodyweight exercises. McGowan emphasizes the importance of progressive overload—continuously pushing yourself with more reps, weight, or intensity over time. As your muscles adapt, you’ll continue to see steady gains. 

Can You Build Muscle and Lose Fat at the Same Time?

Achieving both fat loss and muscle gain (aka body recomposition) can be challenging since these goals often require opposing dietary approaches. Fat loss requires fewer calories, while muscle growth needs a slight calorie surplus.

However, building muscle in a calorie deficit is possible, particularly for beginners or those with higher body fat percentages. Experienced lifters with less body fat can also gain muscle while losing fat (although progress may be slower) by focusing on progressive overload and eating enough protein (8).

How to Build Muscle While Losing Fat

According to McGowan and Schaefer, maximizing protein intake, strength training, and maintaining a modest calorie deficit can help you strike a balance between building muscle and losing fat, which is the best option for longevity. 

Schaefer is also a strong believer in managing stress, sleep, and self-care to make body recomposition sustainable. “Stress is one of the major contributors to both increased fat and muscle loss,” says Shaefer. “Move more, sleep more, and focus on figuring out what self-care looks like for you.”