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Lose 5kg Without Losing Muscle

Lose fat without sacrificing the lean muscle you’ve worked hard for.

The Common Mistake

Many people cut calories aggressively to lose weight, only to lose muscle along the way. This leads to a slower metabolism, lower strength, and a less toned appearance—even if the scale goes down.

The Smarter Way to Lose Fat

The key to effective fat loss is combining a moderate calorie deficit with enough protein and strength training. This way, your body burns fat while holding on to precious muscle tissue.

Step-by-Step Strategy

1. Calculate your TDEE using our TDEE Calculator.
2. Create a mild deficit: Subtract ~15–20% of your TDEE. Don’t crash diet.
3. Eat enough protein: Aim for 1.6–2.2g of protein per kg of body weight.
4. Train with resistance: Weightlifting or bodyweight exercises 3–4x per week.
5. Sleep well: Aim for 7–9 hours/night to support recovery and hormone balance.

Sample Day

Goal: Lose 5kg in 8–10 weeks while preserving muscle.

• Calories: 2,000 (TDEE: ~2,400)
• Protein: 150g
• Training: Push-pull-legs split, 4x per week

Tools That Help

• Protein Calculator – see how much you need daily
• Meal Calorie Calculator – plan your meals better