Muscle Gain & Fat Loss Calculator — Simultaneous Recomp
Get the exact macros and calorie approach to build muscle while burning fat at the same time.
Frequently Asked Questions — Body Recomposition Calculator
Can you gain muscle and lose fat at the same time?+
Yes, through body recomposition. It requires: 1) Eating at or near maintenance calories (not in a significant deficit or surplus), 2) High protein (2.2-2.5g/kg), 3) Progressive overload training (getting stronger each week), 4) Adequate sleep (8h) for muscle protein synthesis and GH release.
How long does it take to see muscle gain and fat loss simultaneously?+
Visible recomposition changes take 3-6 months. You'll notice strength increases in 4-6 weeks (neural adaptation first), then visual muscle fullness in 2-3 months, and clear fat loss with maintained or increased muscle mass in 4-6 months.
What type of training is best for body recomp?+
Heavy compound movements (squat, deadlift, bench, row, press) 3-5 days per week with progressive overload. This triggers the strongest muscle protein synthesis and fat oxidation response. Add 1-2 sessions of Zone 2 cardio (20-30 min) for fat oxidation without excess cortisol.