Whether your goal is to lose weight or build some muscle, you’ll need to adjust your current calorie intake. Remember that losing fat requires a caloric deficit, or eating less than you burn in a day. The opposite is true for building muscle—you need to eat more than you need and give your body the extra food it needs to grow. In general, you can be a bit more aggressive when trying to lose fat than when trying to gain muscle. While it is possible to lose weight too quickly, it’s much more preferable to lose weight fast and adjust to slow it down. You’ll just look better faster, which can build some momentum and motivation.