https://www.urbansplatter.com/2026/10/how-to-preserve-muscle-mass-during-an-aggressive-caloric-deficit/ Preserving muscle during an aggressive caloric deficit requires three non-negotiables: a protein intake of at least 1.6 g per kilogram of bodyweight daily, consistent progressive resistance training at least twice weekly, and a deficit that does not exceed roughly 25 to 30 percent of maintenance calories for more than a few weeks at a time.