Body Recomposition Calculator
Calculate your optimal calories and macros for losing fat while building muscle. Get personalized recomp targets based on your training experience and body composition.
Your Details
Enter Your Details
Fill in the form to get personalized recomp calories and macro targets.
4 Pillars of Body Recomposition
High Protein Intake
Protein is non-negotiable for recomp. Aim for 1.6-2.2g per kg bodyweight to support muscle protein synthesis while preserving muscle in any deficit.
Progressive Overload
You must give your muscles a reason to grow. Focus on getting stronger over time—add weight, reps, or sets progressively.
Strategic Calorie Balance
Eat at maintenance or a slight deficit. Large deficits sacrifice muscle; large surpluses add fat. Find the middle ground.
Patience & Consistency
Recomp is slower than dedicated cutting or bulking. The scale may not move, but your body composition will transform over months.
Is Body Recomp Right for You?
Best Candidates for Recomp
- Beginners with less than 1 year of training
- People returning after a training break
- Those with higher body fat (15%+ men, 25%+ women)
- Anyone prioritizing composition over scale weight
- People who hate strict dieting phases
Consider Traditional Phases Instead
- Already lean and want maximum muscle gain
- Preparing for a competition with deadline
- Significantly overweight (cut first)
- Advanced lifters near genetic potential
- Those who prefer faster visible progress
Recomp vs Traditional Bulk/Cut
| Aspect | Recomp | Bulk/Cut Cycles |
|---|---|---|
| Speed of Results | Slower, gradual | Faster per phase |
| Scale Weight Change | Minimal | Fluctuates significantly |
| Psychological Ease | Easier to sustain | Can be taxing |
| Fat Gain Risk | Very low | Higher during bulk |
| Muscle Loss Risk | Very low | Higher during cut |
| Best For | Beginners, returners | Advanced lifters |
Frequently Asked Questions
What is body recomposition?
Body recomp is losing fat and building muscle simultaneously through strategic nutrition and training.
Can you really lose fat and build muscle at the same time?
Yes, especially if you're a beginner, returning after a break, or have higher body fat.
How many calories for recomp?
Most people recomp best at maintenance or a slight deficit (100-300 cal below TDEE).
How much protein for recomp?
1.6-2.2g per kg bodyweight. Higher protein is crucial for supporting muscle while potentially in deficit.
How long does recomp take?
Visible changes in 8-12 weeks, significant transformation in 6-12 months. The scale may not move much.
How do I track recomp progress?
Track with photos, measurements, and strength gains—not just the scale. Body fat % is more useful than weight.
Related Calculators
Track Your Recomp Transformation
Don't rely on the scale for recomp progress. PhysiqueAI tracks your body fat and muscle changes over time with AI photo analysis—so you can see your transformation even when the scale doesn't move.
No credit card required • 3 free scans/month