Body recomposition means losing fat and gaining muscle at the same time. It works best at roughly maintenance calories to a small deficit, with high protein (about 1.6–2.2 g per kg) and resistance training. For a 35-year-old woman at 165 lb and 30% body fat, a recomp target is about 2,127 kcal with 150 g protein, 60 g fat and 247 g carbs.
Key takeaways
- A recomp uses maintenance calories or a small deficit of 5–10%, not a large cut or bulk.
- Resistance training and high protein do the work, so skip the plan if you won't lift.
- Beginners and people returning to training recomp fastest; experienced lifters change more slowly.
- The scale may barely move, so track measurements, photos and strength alongside weight.
How does this body recomposition calculator work?
Enter your sex, age, weight, height, activity level and training experience (new, 1–3 years or 3+ years), and optionally your body fat percentage. The calculator estimates your maintenance calories, then shows a recomp target from your TDEE down to 10% below it.
It uses TDEE minus 10% when body fat is above 25% (men) or 32% (women), or when body fat is unknown and BMI is 27 or higher. Otherwise it uses TDEE minus 5%. Protein is set at 2.0 g per kg (range 1.6–2.2), fat at 0.8 g per kg, and carbohydrate fills the remaining calories. It also splits the day into training and rest days, and the result shows expectations for your experience level. For the full strategy, read the guide to body recomposition.
What is body recomposition?
Body recomposition is changing your ratio of fat to lean mass without a big change in scale weight. You lose fat and gain muscle in the same period. A review of studies in trained individuals concluded it is possible, with the right combination of resistance training, protein and calorie control (Barakat et al., 2020).
It tends to work best for people who are new to lifting, returning after a layoff or carrying more body fat.
Worked example
A 35-year-old woman who is 5′5″ (165 cm), weighs 165 lb (74.8 kg), has 30% body fat and is moderately active. Her TDEE is 2,239 kcal. Her body fat is below the 32% threshold, so the calculator uses TDEE minus 5%.
| Target | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Daily average | 2,127 kcal | 150 g | 60 g | 247 g |
| Training day (+10%) | 2,339 kcal | 150 g | 60 g | 300 g |
| Rest day (−10%) | 1,914 kcal | 150 g | 60 g | 194 g |
Her protein range is 120–165 g, and her calorie range runs from 2,015 kcal (TDEE minus 10%) to 2,239 kcal (maintenance). That calorie range is a starting point; adjust it with your weight trend after 2–4 weeks, using the maintenance calories page to confirm your baseline.
How much protein for body recomposition?
High protein is the most important dietary lever. The range most often used for people who lift is about 1.6–2.2 g per kg (0.7–1.0 g per lb) (Jäger et al., 2017; Morton et al., 2018). People who are leaner or deeper in a deficit sometimes go higher (Helms et al., 2014). Use the protein calculator for your range, and the macro calculator to see the full split.
How should I train for a recomp?
Progressive resistance training, 2–4 sessions per week, with every major muscle group trained at least twice a week, is a common pattern. The point is a steady increase in weight or reps over time, because the training signal tells your body to hold or build muscle while fat is lost. Recovery matters too: sleep and stress affect how well you can train.
How fast will I see results?
By experience level, here is what the calculator’s expectation text conveys:
- New to lifting: the fastest changes, with muscle gain and fat loss both visible over a couple of months.
- 1–3 years: slower, steady changes, and the scale may hold still.
- 3+ years: the slowest. A dedicated fat-loss or muscle-gain phase may be more efficient, as a recomp becomes harder.
Take waist, weight and photos every two weeks. If your waist is shrinking while strength rises, the plan is working even with a flat scale. The body fat calculator gives a tape-measure estimate you can track over time.
When should I not do a recomp?
Skip it, or talk to a doctor or registered dietitian first, if you are pregnant or breastfeeding, have a history of disordered eating, take medication affected by diet, or are under 18. This page covers calorie math only and is not medical advice.
Frequently asked questions
How many calories should I eat for body recomposition?
Somewhere between maintenance and about 10% below it. Use 5% below maintenance if you are fairly lean and 10% below if you have more fat to lose. For the example woman, maintenance is 2,239 kcal, so her recomp range is 2,015–2,239 kcal.
Can you really lose fat and gain muscle at the same time?
Yes, particularly for beginners, people returning after a break, and those with higher body fat, and with adequate protein and progressive resistance training. Experienced lifters can still do it, but progress is slower, as a review of the research on trained people notes.
How long does a body recomp take?
Expect change over months rather than weeks. Because scale weight may barely move, track waist, photos and lifts every two weeks rather than weighing yourself alone.
Should I eat differently on training and rest days?
It can help but isn't required. The calculator keeps protein and fat constant and shifts carbs, adding 10% calories on training days and removing 10% on rest days. Your weekly average is what drives results.
Is a recomp better than cutting then bulking?
Neither is better for everyone. A recomp is slower but avoids swinging weight up and down, which suits beginners. A dedicated cut or bulk is faster if you are experienced or have a lot to change.
References
- Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO (2020). Body recomposition: can trained individuals build muscle and lose fat at the same time?. Strength and Conditioning Journal 42(5):7–21.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14:20.
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376–384.
- Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition 11:20.