How to protect your muscle mass while losing body fat

Most people go on a diet with the intention of losing body fat. Unfortunately, fat is not the only thing you lose when you cut back on your calorie intake. In fact, up to a quarter of the weight you lose can be due to loss of muscle mass¹.

Muscle mass helps you burn calories

Apart from the fact that it’s probably not what you intended, losing muscle mass also counteracts further loss of body fat. Even when your body is at rest it consumes energy. This is referred to as the ‘resting metabolic rate’ and it accounts for as much as 60-70 % of your daily energy expenditure³. And since your muscle is a major contributor to this energy consumption, your resting metabolic rate goes down when your muscle mass decreases – meaning that you burn fewer calories.

Luckily you can minimise this unwanted effect by paying attention to your diet and activity level.

1. Make sure you get enough protein

The key to healthy and efficient weight loss is not just about eating fewer calories, but more about getting the right kind of nutrition. And this is where it’s beneficial to focus on your protein intake since studies indicate that a higher protein intake is linked to both limiting the loss of lean mass^3,4,5 and decreasing your body’s resting energy expenditure during dieting^3,4.

To achieve these positive effects, it is recommended that you consume 1.2 g of protein per kg body mass every day^4,5, preferably spread evenly into 3-4 doses during the day.

2. Remember physical exercise

Muscles weigh more than fat, but if your end goal is to get a leaner body, remember that the number on the scales is just that – a number.

Apart from the obvious health benefits of physical exercise, combining it with a sufficient intake of whey protein seems to have several benefits when dieting. Studies indicate that the combination of exercise and protein intake increases the muscle protein synthesis rate and thereby counteracts the unwanted loss of muscle mass^8,9,10. Furthermore, one study suggests that whey protein supplementation can even promote lean mass gain during weight loss^11,12,13.

Learn more

Do you want to know more about how whey protein can help you maintain a healthy bodyweight? Check out the infographic here or this article.

And why not dive into all the other content on WheyForLiving.com? Here you’ll find lots more interesting and scientifically based knowledge and inspirational recipes to help you live a stronger and healthier life.

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References:

1. Heymsfield et al. Obesity (Silver Spring). 2024;32:32–40.
2. Lancet Diabetes Endocrinol 2024, https://doi.org/10.1016/S2213-8587(24)00272-9
3. Wycherley et al. Am J Clin Nutr 2012;96:1281–98.
4. Soenen et al.  J. Nutr. 143: 591–596, 2013
5. Krieger et al., Am J Clin Nutr 2006;83:260 –74.
6. Amy J Hector, George R Marcotte, Tyler A Churchward-Venne, Caoileann H Murphy, Leigh Breen, Mark von Allmen, Steven K Baker, Stuart M Phillips. J Nutr. 2015 Feb;145(2):246-52. doi: 10.3945/jn.114.200832. Epub 2014 Dec 17.
7. Larsen et al. J Nutr. 2023 Nov;153(11):3173-3184.
8. Areta et al. Am J Physiol Endocrinol Metab 306: E989–E997, 2014
9. Murphy, C.H.; Churchward-Venne, T.A.; Mitchell, C.J.; Kolar, N.M.; Kassis, A.; Karagounis, L.G.; Burke, L.M.; Hawley, J.A.; Phillips, S.M. Am. J. Physiol. Endocrinol. Metable 2015, 308, E734–E743.
10. Am J Clin Nutr. 2015 Feb;101(2):279-86. doi: 10.3945/ajcn.114.090290. Epub 2014 Nov 26. Amely M Verreijen 1, Sjors Verlaan 1, Mariëlle F Engberink 1, Sophie Swinkels 1, Johan de Vogel-van den Bosch 1, Peter J M Weijs 1
11. Am J Clin Nutr. 2016 Mar;103(3):738-46. doi: 10.3945/ajcn.115.119339. Epub 2016 Jan 27. Thomas M Longland 1, Sara Y Oikawa 1, Cameron J Mitchell 1, Michaela C Devries 1, Stuart M Phillips 2
12. Ballor et al. 1988. AJCN 47:19-25.
13. Josse et al. J. Nutr. 141: 1626–1634, 2011.