Body Recomposition Calculator
Get your optimal calories and macros for simultaneously losing fat and building muscle.
Men average 15–25%; Women average 22–32%
Research range: 1.6–2.2 g/kg. Default 2.0 g/kg.
For recomp: -100 to -250 kcal. Use 0 for maintenance recomp. Avoid deeper deficits which impair muscle synthesis.
Your Recomposition Targets
BMR
—
kcal
TDEE
—
kcal
Lean Mass
—
kg
Fat Mass
—
kg
Recomp Daily Calories
—
kcal/day
Daily Macro Targets
Protein
—
— kcal
Carbs
—
— kcal
Fat
—
— kcal
Body Fat Percentage Reference
| Category | Men (%) | Women (%) | Notes |
|---|---|---|---|
| Essential Fat | 2–5% | 10–13% | Minimum for organ function; not recommended |
| Athletic | 6–13% | 14–20% | Competitive athletes; visible abs |
| Fitness | 14–17% | 21–24% | Healthy, active — good recomp candidates |
| Average | 18–24% | 25–31% | Excellent recomp zone — best fat:muscle response |
| Obese | 25%+ | 32%+ | Recomp possible; consider cut-first approach |
Frequently Asked Questions
Body recomposition is the simultaneous process of losing body fat and gaining lean muscle mass. Unlike traditional bulk/cut cycles, recomp aims to change body composition while keeping total weight roughly stable. It is most effective for beginners, people returning from a break, or those with higher body fat percentages (above 20% for men, 28% for women).
Body recomposition works at maintenance calories or a small deficit (100–250 kcal below TDEE). A deeper deficit prevents muscle protein synthesis; a large surplus causes excessive fat gain. The key lever is protein — consuming 1.6–2.2 g/kg stimulates muscle synthesis even in a slight deficit. This calculator sets calories at TDEE minus your chosen adjustment (default −200 kcal).
Research recommends 1.6–2.2 g of protein per kg of body weight for muscle protein synthesis. Higher protein (up to 3 g/kg) increases satiety and preserves muscle during fat loss. This calculator defaults to 2.0 g/kg — you can increase it if you're in a deeper deficit or training very frequently.
Body recomposition is slow — typically 0.5–1 kg of fat lost and 0.5–1 kg of muscle gained per month in optimal conditions. The scale may barely move. Track progress with body measurements, photos, and body fat percentage every 4–6 weeks rather than daily weigh-ins, which will be misleading.
Recomp works best for: beginners who have never trained seriously (highest muscle-gain response), people returning after a break (muscle memory), and those with above-average body fat who have more fat to fuel muscle synthesis. Advanced, lean, natural athletes typically get better results from dedicated bulk and cut phases.
Related Calculators
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies by your activity factor to get TDEE. It subtracts your chosen calorie adjustment (default −200 kcal) to set your recomposition target. Protein is set at your chosen g/kg of total body weight. Fat is set at 25–30% of total calories (minimum 50 g/day for hormonal health). Remaining calories fill carbohydrates.
Training Is Non-Negotiable
Nutrition alone cannot cause body recomposition — progressive resistance training is required to signal muscle protein synthesis. Without a sufficient training stimulus (3–5 sessions/week of progressive overload), dietary protein will not be converted to new muscle tissue. Cardio aids fat loss but cannot replace resistance training for the muscle-gain component of recomp.