If you're an experienced lifter, keeping your calories steady won't change your body much. To lose fat or gain muscle, you need to eat less or more than your body needs, on purpose.

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Evidence from Studies

Supporting (2)

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Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression

Systematic Review With Meta-Analysis

Human

The study looked at weightlifters eating less food but lifting weights and eating more protein, and found they kept muscle while losing fat. This supports the idea that cutting calories helps change body composition when you're trying to get leaner.

Untitled Study

Contradicting (0)

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Similar Assertions

If you're someone who lifts weights regularly, cutting your calories by 10% helps you lose about twice as much fat as eating just enough to maintain your weight — and you’ll still gain the same amount of muscle and strength.

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