Body Recomposition Calorie Calculator
Calculate calories for body recomposition. Lose fat while gaining muscle with precise calorie and macro targets. Transform your body composition effectively.
Quick Answer
Body recomposition requires a small calorie deficit (200-300) with high protein and resistance training. This allows fat loss while preserving or building muscle mass.
Calculate Your Body Recomposition
Get precise calorie and macro targets for losing fat while gaining muscle
Calculate With Full ToolWhat is Body Recomposition?
Body recomposition is the process of losing fat while gaining or preserving muscle simultaneously. Unlike traditional cutting or bulking, recomp focuses on changing your body composition rather than just weight on the scale.
How Body Recomposition Works
Successful recomp requires a slight calorie deficit (200-300 calories), high protein intake (1g per pound body weight), and progressive resistance training. This creates an environment where your body uses fat for energy while building or maintaining muscle.
Why Recomposition Matters
Body recomposition improves your physique faster than traditional methods. Instead of separate cutting and bulking phases, you can gradually build a better body composition year-round, maintaining strength while reducing body fat.
Body Recomposition Formula
Recomp Calories = TDEE - 200 to 300 (Small Deficit)
Protein Target: Body Weight (lbs) × 1.0-1.2g
Fat Intake: 20-30% of total calories
Carb Intake: 40-50% of total calories
Training Frequency: 3-5 resistance sessions per week
Progress Rate: 0.5-1% body weight change per month
Step-by-Step Example
Example: 170lb Person at 20% Body Fat
Step 1: TDEE: 2,500 calories (estimated)
Step 2: Recomp Target: 2,500 - 250 = 2,250 calories
Step 3: Protein Target: 170 × 1.0 = 170g protein
Step 4: Protein Calories: 170 × 4 = 680 calories
Step 5: Remaining Calories: 2,250 - 680 = 1,570
Step 6: Fat (25%): 1,570 × 0.25 = 393 calories
Step 7: Carbs (50%): 1,570 × 0.50 = 785 calories
Step 8: Training: 4 resistance sessions + 2 cardio weekly
This example shows how 170g protein with proper macros fuels muscle building while the 250-calorie deficit drives fat loss, resulting in effective body recomposition.
Who Should Use This Calculator?
Fitness Enthusiasts
Build muscle while losing fat gradually
Athletes
Optimize body composition for performance
Gym Goers
Plan nutrition for year-round physique improvement
Personal Trainers
Help clients achieve body recomposition goals
Frequently Asked Questions
Can beginners do body recomposition?
Yes, beginners often experience "newbie gains" - building muscle while losing fat. Focus on consistent training and adequate protein for best results.
How much protein for recomp?
Aim for 0.8-1.2g protein per pound of body weight. Higher protein preserves muscle during calorie deficit and supports muscle protein synthesis.
Should I do cardio during recomp?
Yes, moderate cardio (2-3 sessions weekly) helps create calorie deficit without interfering with muscle recovery. Avoid excessive cardio that can hinder muscle growth.
How long does body recomposition take?
Expect 0.5-1% body weight change per month. Slower than traditional cutting but you're gaining muscle simultaneously. Patience and consistency are key.
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