The Body Recomposition Calculator estimates calorie and protein targets for simultaneous fat loss and muscle gain. True recomposition is slower than dedicated cutting or bulking but avoids fat gain from bulking and muscle loss from aggressive cutting — the change most people actually want.
64
kg
16
kg
76.8
kg
-3.2
kg
2,860
kcal
2,080
kcal
2,526
kcal
160
g
64
g
411
g
216
g
64
kg
16
kg
76.8
kg
-3.2
kg
2,860
kcal
2,080
kcal
2,526
kcal
160
g
64
g
411
g
216
g
Most people want to lose fat and gain muscle at the same time. Conventional fitness advice says you have to choose — either eat a caloric deficit to lose fat or a caloric surplus to gain muscle. Body recomposition challenges this binary: under the right conditions (sufficient protein, appropriate resistance training, correct calorie level), you can do both simultaneously. The body recomposition calculator shows you the targets to make it work.
Recomposition works best — and is best supported by evidence — for:
Advanced lean athletes are the least likely to achieve meaningful recomposition — they are better served by dedicated bulking and cutting cycles. Use this online calculator for your targets.
Set calories at maintenance (TDEE) or a very slight deficit (100–200 kcal below TDEE): this provides enough energy to support training and muscle protein synthesis while creating a small deficit that enables gradual fat loss. The key lever is protein: 1.6–2.2 g protein per kg body weight per day is the range supported by meta-analysis for maximizing muscle protein synthesis. Fill remaining calories with carbohydrates (for training energy) and fats (for hormonal function). This is slower than dedicated cutting (0.1–0.3% body fat loss per week vs. 0.5–1%/week) but preserves — or adds — lean mass simultaneously.
The scale is a misleading metric for recomposition because muscle and fat changes can offset each other. Better tracking methods: DEXA scan every 8–12 weeks for precise body composition changes; progress photos (weekly, same lighting and pose); circumference measurements (waist, hips, chest, arms); strength progression in key lifts (if you are getting stronger while weight stays stable, recomposition is likely occurring). A person losing 1 kg of fat while gaining 1 kg of muscle will see no change on the scale but will look and feel completely different. The body fat percentage calculator and weight management calculators provide complementary tracking tools.
Natural muscle gain rates (without anabolic steroids): beginners — up to 1–2 kg lean mass/month; intermediates — 0.5–1 kg/month; advanced — 0.1–0.25 kg/month. Fat loss in recomposition: 0.1–0.3 kg fat/week (slower than dedicated cutting because you are eating near maintenance). Over 6 months of consistent recomposition: a realistic outcome is losing 3–6 kg of fat while gaining 2–4 kg of lean mass — a dramatic body composition improvement with minimal scale weight change. Patience is the defining requirement for successful recomposition.
The difference between your training day and rest day calories represents the calorie cycling magnitude. A gap of 500-800 kcal between the two is typical. On training days, extra calories should come primarily from carbohydrates consumed around your workout to fuel performance and recovery.
Your target weight is an estimate based on maintaining or slightly increasing lean mass while losing fat. If the target weight is very close to your current weight, body recomposition is especially appropriate as you are essentially reshaping your body composition without major weight changes.
If your body fat is above 25% (men) or 35% (women), a traditional calorie deficit may produce faster initial results. If your body fat is below 12% (men) or 20% (women), recomposition becomes increasingly difficult and traditional cut/bulk phases are more effective.
Track progress every 2-4 weeks using body measurements, photos, and strength records rather than relying solely on the scale.
Inputs
Results
An 85 kg beginner with 22% body fat targeting 15%. With 66.3 kg lean mass and expected 2% muscle gain, the target weight of ~79.6 kg reflects fat loss with muscle gain. The 780 kcal gap between training and rest days drives nutrient partitioning.
Inputs
Results
A 65 kg intermediate trainee with 28% body fat. The calorie cycling protocol provides a training day surplus for muscle support while the rest day deficit promotes fat oxidation. High protein at 2.2 g/kg preserves lean mass.
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