What is body recomposition?
Body recomposition (“recomp”) means losing fat and building muscle at the same time. Instead of separate bulking and cutting phases, you lift consistently, eat plenty of protein and stay close to maintenance calories, so your weight changes slowly while your shape changes.
How this calculator works
BMR (Mifflin–St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
Maintenance = BMR × activity factor
Training days ≈ maintenance · Rest days ≈ 85% of maintenance
Protein = 1.6–2.2 g per kg of body weight
Eating at maintenance on training days fuels your sessions; a modest deficit on rest days drives fat loss. The protein range reflects a 2018 meta-analysis (Morton et al.) in which muscle gains plateaued around 1.6 g/kg, with 2.2 g/kg as a sensible upper end.
Recomp macros
- Protein: the calculator's range, spread over 3–5 meals.
- Fat: at least the amount shown (about 25% of maintenance calories).
- Carbohydrates: the rest of your calories, especially around workouts.
Who recomps best
Beginners, people returning after a break and those with more body fat see the fastest results. Lean, experienced lifters can still recomp, but progress is slower and a dedicated gain or cut may be more efficient.
How to track progress
The scale may barely move. Track waist measurement, progress photos and strength on your main lifts every 2–4 weeks; if strength rises and your waist shrinks, the recomp is working.
Frequently asked questions
Does body recomposition really work?
Yes, especially for beginners, people returning after a break and those with more body fat. Lifting regularly while eating enough protein lets you lose fat and gain muscle at the same time. Experienced, lean lifters recomp much more slowly.
How much protein do I need to recomp?
Research pooled by Morton et al. (2018) found muscle gains plateau around 1.6 g of protein per kg of body weight per day, with an upper range near 2.2 g/kg. This calculator shows that range.
How long does a recomp take?
Expect visible changes in 8–12 weeks and meaningful ones over 6–12 months. The scale may barely move, so track waist measurements, photos and strength instead.
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Last reviewed 2026-09-27.