To maintain muscle and lose body fat you should focus on exercise that combines strength training with cardiovascular workouts, ensuring both muscle growth and fat loss and a well-balanced nutrition plan. Ensuring you're in a modest calorie deficit (approx. 250 calories per day) for fat loss while consuming adequate protein, which is crucial for maintaining muscle mass during the weight loss process. Check out our protein calculator to get estimated calorie and protein recommendations to support your performance goals.

Consuming enough protein is one of the most important factors to successfully building muscle. However, it can be challenging to figure our how much protein per day to ensure you are optimizing your muscle gains. Our protein calculator is the ultimate protein calculator for muscle gain and can help you learn how much protein you need. Find your daily protein number and understand what and how much food you need to eat, with our protein calculator to build muscle.