Body Recomp Diet Plan — Lose Fat and Build Muscle
Get a personalized maintenance-calorie eating plan to recompose your body simultaneously.
Frequently Asked Questions — Body Recomposition Calculator
What should I eat for body recomposition?+
Eat at maintenance calories (TDEE). Protein: 2.2-2.5g/kg (non-negotiable). Fat: 0.8-1g/kg. Carbs: fill remaining calories. On training days, shift 100-200 kcal of carbs higher and drop fat by the same amount. This creates a micro-surplus for muscle protein synthesis and a micro-deficit for fat oxidation.
How do I know if body recomp is working?+
Scale weight will stay the same or fluctuate. Use these metrics: 1) Waist circumference (losing fat = waist shrinks), 2) Arm/shoulder circumference (gaining muscle = grows), 3) Monthly progress photos, 4) Strength in the gym (increasing 1RM = muscle is being built).
Who is body recomposition best for?+
Most effective for: 1) Complete beginners (first 1-2 years of training), 2) Returning athletes after a significant break (3+ months off), 3) Intermediate lifters with body fat above 15% (men) or 25% (women), 4) Anyone coming off a long cut who needs a diet break. Least effective for lean, advanced lifters.