Body Recomposition Calculator
NEWCalculate your body recomposition macros to lose fat and build muscle simultaneously. Uses maintenance calories with calorie cycling (training vs rest days) for optimal recomp results.
How to use
- 1Enter: gender,age,height(cm),weight(kg),activity
- 2Get maintenance calories + recomp macros
- 3Follow calorie cycling for training vs rest days
Frequently Asked Questions — Body Recomposition Calculator
Can you really lose fat and build muscle at the same time?+
Yes, body recomposition is possible — especially for beginners, those returning from a break, or intermediates with moderate body fat (>20% for men, >28% for women). Results are slower than dedicated cutting or bulking but you maintain aesthetics year-round.
How many calories should I eat for body recomp?+
Eat at or very close to your TDEE (maintenance calories). Use calorie cycling: slight surplus (+150-200 kcal) on training days, slight deficit (-200 kcal) on rest days. Keep protein high at 2.2-2.5g/kg throughout.
How long does body recomposition take?+
You'll notice visual changes in 3-4 months with consistent training and diet. Expect ~0.5kg/month fat loss and ~0.3kg/month muscle gain. Use photos and body measurements rather than scale weight to track progress.