Body Recomposition Calculator: Lose Fat & Build Muscle at the Same Time
Calculate your maintenance-calibrated calorie target, high-protein macro split, and realistic recomp projections — the science-backed approach to changing body composition without a strict bulk or cut.
Typical: men 15–25%, women 25–35%. Recomp works best at 15–30% body fat.
Affects your muscle gain potential during recomp.
What Is Body Recomposition?
Body recomposition — often called "recomp" — is the process of simultaneously losing body fat and gaining lean muscle mass. Unlike traditional bulk/cut cycles that focus on one goal at a time, recomposition attempts to achieve both concurrently by eating at or near maintenance calories while following a high-protein diet and progressive resistance training programme.
The result is typically a stable scale weight over weeks or months, while body composition measurably improves — visible in the mirror, in measurements, and in how clothes fit. It is slower than dedicated phases but requires less planning, avoids large fat gain during a bulk, and avoids the difficulty of a caloric deficit during a cut.
Who Is Body Recomposition Best For?
Best candidates for recomp
- Beginners (first 1–2 years of training)
- Returning lifters after a break
- Higher body fat (men 20%+, women 30%+)
- Those who want steady year-round progress
- People who dislike traditional bulk/cut cycles
Better served by bulk/cut phases
- Intermediate and advanced lifters (3+ years)
- Low body fat athletes (men < 15%, women < 22%)
- Competitive bodybuilders and physique athletes
- Those wanting maximum muscle gain speed
- Performance athletes needing specific weight targets
Why Protein Is More Important on Recomp Than on a Bulk
During a caloric surplus (bulk), the body has ample energy to support muscle protein synthesis even at moderate protein intakes. During recomposition — where calories are near maintenance or slightly below — protein must work harder. It must simultaneously signal muscle growth, spare existing lean tissue from being broken down for energy, and provide satiety to maintain adherence.
Studies on body recomposition consistently show that protein intakes of 2.0–2.4g/kg produce superior body composition outcomes compared to intakes at the standard 1.6g/kg recommendation. This is why this calculator targets 2.2g/kg as the recomp protein floor — it is not excessive, it is the minimum effective dose for this goal.
Frequently Asked Questions
Is it really possible to lose fat and build muscle at the same time?
Yes, but it is slower than doing each phase separately and works best under specific conditions. Body recomposition is most effective for: beginners who are new to resistance training, individuals returning to training after a break (muscle memory), people with higher body fat percentages (15–30%+ for men, 25–35%+ for women), and anyone using anabolic assistance. Advanced, lean athletes near their natural ceiling will struggle to make meaningful recomp progress and are better served by dedicated bulk/cut cycles.
How long does body recomposition take to show results?
Visible results from body recomposition typically take 8–16 weeks. Because scale weight stays relatively stable (fat lost is approximately offset by muscle gained), many people underestimate their progress when only tracking the scale. Taking monthly progress photos and measuring body circumferences — waist, hips, arms, thighs — provides much better feedback than weight alone. Expect 3–6 months for a meaningful visible change.
How much protein do I need for body recomposition?
Protein is the most critical variable in body recomposition. Research on simultaneous fat loss and muscle gain consistently shows that higher protein intakes (2.0–2.4g/kg of body weight) are superior to standard recommendations. High protein supports muscle protein synthesis while in a slight energy deficit, minimises muscle loss, increases satiety, and has a high thermic effect (costs more calories to digest). This calculator targets 2.2g/kg as the recomp recommendation.
How many calories should I eat for recomp?
Recomposition targets approximately maintenance calories — eating at, or very slightly below (50–100 kcal), your TDEE. This provides enough energy to support muscle protein synthesis while creating a minimal deficit from which fat stores can be drawn. Eating too far below maintenance accelerates fat loss but impairs muscle gain; eating in a surplus builds muscle faster but also adds fat. The sweet spot is maintenance ± 100 kcal.
Should I bulk and cut instead of recomping?
If you are an intermediate or advanced lifter with a low body fat percentage (men under 15%, women under 25%), dedicated bulk and cut phases are more efficient for maximising muscle gain and fat loss respectively. Recomposition is slower by design. However, if you are a beginner, have a higher body fat percentage, or simply want to avoid both significant fat gain during a bulk or the psychological difficulty of a strict cut, recomp is a practical and legitimate long-term strategy.
What type of training is best for body recomposition?
Progressive overload resistance training is the cornerstone of body recomposition. Lifting heavy with progressive overload (consistently adding load or reps over time) provides the stimulus for muscle protein synthesis. Training 3–5 days per week, focusing on compound movements (squat, deadlift, bench, row, overhead press), is optimal. Excessive cardio can interfere with recovery when near maintenance calories — limit steady-state cardio to 2–3 sessions per week if prioritising recomp.