Body Recomposition Calculator

Body recomposition is the process of simultaneously losing body fat and gaining lean muscle mass. Unlike traditional bulk-and-cut cycles, recomposition aims to improve your body composition without significant changes to overall body weight. It requires a structured resistance training program and a carefully calibrated nutrition plan.

Visible body recomposition typically takes 3–6 months of consistent effort. Beginners or those returning after a break often see results faster due to 'newbie gains'. Advanced athletes may notice slower progress since they're already closer to their genetic potential. Consistency with training and nutrition is the biggest determining factor.

A common recommendation is 0.7–1.0 grams of protein per pound of bodyweight (1.6–2.2 g/kg) per day. This calculator adjusts your protein target based on your preference — standard, high protein, or plant-based. Plant-based targets are set slightly higher to compensate for lower digestibility of some plant proteins.

Yes — calorie cycling is a core strategy in body recomposition. On training days, you eat slightly more calories (especially carbohydrates) to fuel workouts and support muscle protein synthesis. On rest days, calories are reduced and carbs are lower, encouraging the body to use stored fat for energy while still preserving muscle.

Absolutely. If you do cardio sessions or extra workouts beyond your base activity level, those calories should be factored in. Use the 'Additional Weekly Calories Burned' field to enter your estimated weekly burn from cardio. The calculator spreads this across your daily targets so you don't under-eat and impair recovery.

If you know your body fat percentage, the Lean Mass Formula (Katch-McArdle) is more accurate because it bases your BMR on fat-free mass rather than total body weight. The Standard formula (Mifflin-St Jeor) uses height, weight, age, and gender and is a solid choice if you don't know your body fat percentage.

Body recomposition typically works at or very close to your maintenance calories (TDEE), cycling slightly above on training days and slightly below on rest days. An aggressive caloric deficit would impair muscle growth, while a large surplus would prioritize fat gain. This calculator targets a modest deficit on average to support fat loss while keeping training-day calories high enough for muscle building.

Not exactly. A standard macro calculator gives you a single daily target. A body recomposition calculator specifically applies calorie cycling — different targets for training days versus rest days — and calibrates macros to support simultaneous fat loss and muscle gain rather than just one goal at a time.