If you've ever tried to hit your protein goal while staying in a calorie deficit, you know it can feel nearly impossible. You’re probably thinking: How am I supposed to eat this much protein without going over my calories? I get it—and in today’s post, I’m going to show you exactly how to do both. Because if you can consistently stay in a calorie deficit and hit your protein target, that’s where the magic happens. That’s how you lose fat and build or maintain muscle at the same time.

This is one of the most common questions I get, so I’m breaking it down for you in two ways. First, I’ll walk you through the numbers—how to set up your calorie and macro targets step-by-step. Then I’ll give you practical strategies and food tips if you’re not a numbers person.

But before we dive in, if you want to learn more about the 10-Week Transformation that’s helped over 1,000 people transform their body and life, go to nickcarrier.com/10WT.

Why Protein and a Calorie Deficit Matter

To lose fat, you must be in a calorie deficit. Period. That means you’re burning more calories than you’re consuming. But here's the catch—when you're in a deficit, your body doesn't just burn fat. It can also break down muscle if you're not careful. That’s where protein comes in.

Protein is muscle-sparing. The more of it you eat (within reason), the more likely your body is to hold onto muscle while dropping fat. And the optimal range for most people is 0.7 to 1 gram of protein per pound of your ideal body weight. Combine that with resistance training and a modest calorie deficit (200–600 calories per day), and you’re setting yourself up to look and feel your best.

Avoid This Common Mistake

A big mistake I see is when people focus so much on hitting their protein goal that they actually end up eating too many calories. That completely defeats the purpose. Calories come first. Hitting your protein goal only works after you’ve established a deficit. You can’t let the quest for more protein throw you out of your calorie range.

Let’s Break Down the Numbers

If you’re a numbers person, here’s how to do this the right way:

Let’s say your Total Daily Energy Expenditure (TDEE) is 2,000 calories. You want to lose fat, so you aim for a 500-calorie deficit, bringing you to 1,500 calories per day.

Let’s also say your ideal body weight is 140 pounds. Multiply that by 0.85 and you get about 120 grams of protein per day. Since 1 gram of protein = 4 calories, that’s 480 calories from protein.

Now subtract that from your total: 1,500 – 480 = 1,020 calories left for carbs and fats. Split that evenly? That’s about 510 calories for carbs (which is ~125g) and 510 calories for fat (which is ~55g).

Now you’ve got a complete macro breakdown:

120g protein

125g carbs

55g fat

Want help building a custom meal plan based on your calorie and protein goals? There’s a ChatGPT prompt linked in the show notes that will generate a 3-day meal plan tailored exactly to you. Copy, paste, and go.

Five Strategies If You Don’t Want to Count Calories

If tracking every number isn’t your thing, here are five practical ways to make this work:

1. Eat Leaner Proteins
Choose options with lower fat content like chicken breast, 99% lean ground turkey, cod, or fat-free Greek yogurt. Fatty proteins like salmon are still healthy—but they’re more calorie-dense, so use them strategically.

2. Be Mindful With Oils and Dressings
Oils, butters, and creamy dressings add calories fast. You don’t need to cut them out completely—just use them more intentionally.

3. Load Up on Veggies
Vegetables are low in calories and super filling. They slow down your eating, fill up your plate, and help you feel satisfied without blowing your calorie budget.

4. Cut Back on Snacking
Snacking isn’t bad in itself, but it often leads to unintentional overeating. Reducing snacks can make it easier to stay within your calorie target.

5. Eliminate Liquid Calories
Sodas, alcohol, sugary drinks—these calories add up fast and don’t fill you up. Try swapping them for water, sparkling water, or black coffee.

Ready to Plan Your Best Year Ever?

If you want to kick off 2026 with more clarity, direction, and motivation than ever before, come join us for the Best Year Retreat, January 8–11, just outside Nashville. It’s going to be an incredible, intimate experience with about 16 other driven individuals who want to be intentional about their health, relationships, career, finances, and more. Sign up at nickcarrier.com/bestyouretreat.

The Bottom Line

If your goal is to optimize your body composition—to lose fat while building or maintaining muscle—then staying in a calorie deficit while hitting your protein goal is the name of the game. You can do it with numbers, or you can do it with simple strategies. Either way, don’t let the process overwhelm you. Start small, stay consistent, and keep stacking wins.

I hope today’s post helps you move closer to your health and fitness goals—and ultimately, closer to your Best You.