CALCULATOR
Body Recomposition Calculator
Lose fat and build muscle at the same time. Maintenance calories, separate training and rest day targets, a high-protein goal, and an honest read on whether recomp suits you right now.
Mifflin-St Jeor maintenance, protein at 2.2 g/kg. General guidance, not medical advice.
How body recomposition works
Body recomposition means losing fat and gaining muscle at the same time, rather than doing them in separate phases. It works by keeping calories near maintenance while protein stays high and training provides a strong enough stimulus that your body builds muscle using stored fat as the energy source.
This calculator sets your weekly average at maintenance but splits it: slightly more fuel on training days, slightly less on rest days. That pattern puts calories where the work happens without creating an overall surplus.
Recomp is not equally effective for everyone. It works fastest for people who are new to lifting, returning after a break, or carrying enough body fat to fuel the process. Advanced lifters who are already lean generally progress faster with a dedicated cut or a small surplus, which is why this tool tells you when that applies to you.
The training and rest day split
Training day = maintenance x 1.05
Rest day = maintenance x 0.90
Protein = bodyweight (kg) x 2.2 g
Across a week with four training days and three rest days, that pattern averages out very close to maintenance. The calories sit where the work happens without creating an overall surplus, which is the core mechanism of recomposition.
Who recomposition works best for
| Situation | Recomp potential | Better alternative |
|---|---|---|
| Never lifted before | Excellent | None, recomp is ideal |
| Returning after a long break | Excellent | None, muscle memory helps |
| Higher body fat, some training | Good | A moderate cut also works |
| Intermediate, average body fat | Moderate | Slow, but workable |
| Advanced and already lean | Poor | Dedicated cut or lean bulk |
Why the scale stops being useful
A successful recomposition can leave your bodyweight almost unchanged for months while your composition shifts substantially. If the scale is your only measure, you will conclude nothing is happening and quit a process that is working.
What to track instead
| Measure | How often | What progress looks like |
|---|---|---|
| Waist circumference | Every 2 weeks | Falling while weight holds |
| Body fat estimate | Every 4-6 weeks | Trending down slowly |
| Strength in key lifts | Every session | Load or reps climbing |
| Progress photos | Monthly | Visible change at same weight |
| Bodyweight | Weekly average | Often flat, which is fine |
The training requirement
- Resistance training at least three days per week. Without it, recomposition does not happen at all.
- Progressive overload: add weight, reps or quality sets over time. Repeating the same workout gives your body no reason to build.
- Cover the main movement patterns: a squat, a hinge, a push, a pull and a carry.
- Sleep is not optional. Muscle is built during recovery, and short sleep measurably reduces the muscle you keep in a deficit.
- Keep cardio moderate. Large amounts eat into recovery capacity while calories are already at maintenance.
Frequently asked questions
How long does body recomposition take?
Can you really build muscle and lose fat at once?
Why is the scale not moving?
How much protein for recomp?
More tools: all calculators · Full Plan · Recomp · Body fat · Macros · Cheapest whey per 20 g
General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.