Body Recomposition Calculator
Find your exact calorie target and macro split to lose fat and build muscle at the same time, calculated from your personal stats using the Mifflin-St Jeor equation.
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Body recomposition is the process of losing body fat and building lean muscle simultaneously. To achieve it, most people need to eat at or slightly below their Total Daily Energy Expenditure, while consuming 0.7 to 1 gram of protein per pound of bodyweight and training with weights consistently. This calculator works out your personalised calorie target and macro split based on your height, weight, age, activity level and goal.
Body Recomposition Calculator
Enter your stats below to get your personalised calorie target and macro split for losing fat and building muscle at the same time.
Your weight right now, before any changes.
Used in the Mifflin-St Jeor BMR formula.
Your metabolic rate changes with age.
Required for accurate BMR calculation.
Be honest — most people are lightly active.
Leave blank if unsure. Used to personalise advice.
Please fill in all required fields (weight, height, age, sex and activity level).
Your Daily Macro Targets
How to Use Your Body Recomposition Results
The calculator gives you three core numbers: your daily calorie target, your protein target, and your carbohydrate and fat targets. Here is how each one works in practice. Your calorie target is set at a slight deficit below your TDEE, typically 200 to 300 calories. This is intentionally small. A large deficit causes muscle loss because your body breaks down muscle tissue for energy when calories are too low. A small deficit keeps fat loss happening while protecting the muscle you are working to build. Your protein target is the most important number on the page. Protein provides the amino acids your muscles need to repair and grow after training. During body recomposition, protein needs are higher than during a straightforward bulk or cut because your body is trying to do two things at once. Most research supports 0.7 to 1 gram per pound of bodyweight as the optimal range, with leaner individuals and more experienced trainees typically benefiting from the higher end of that range. Your carbohydrate and fat targets fill in the remaining calories after protein is accounted for. Carbohydrates fuel your training sessions and support recovery. Fats support hormone production, including testosterone, which plays a significant role in the muscle-building process. Neither should be cut too low.
What is Body Recomposition?
Body recomposition is the process of simultaneously reducing your body fat percentage and increasing your lean muscle mass. For a long time it was considered impossible by mainstream fitness advice, which told people to either bulk (eat in a surplus to gain muscle) or cut (eat in a deficit to lose fat), but never both at once. The research tells a different story. Studies published in the Journal of Strength and Conditioning Research and the American Journal of Clinical Nutrition have demonstrated that body recomposition is not only possible but is particularly effective for certain groups: people who are new to resistance training, people returning to training after a long break, and people who carry a higher percentage of body fat. These individuals have the most to gain from the process because their bodies are most responsive to both the muscle-building stimulus of training and the fat-burning effect of a calorie deficit. Body recomposition is slower than a dedicated bulk or cut. You will not gain muscle as fast as someone eating in a large surplus, and you will not lose fat as fast as someone eating in a deep deficit. What you gain is a simultaneous improvement in both, which over 3 to 6 months can produce a significant and visible change in your body composition without the weight fluctuations that come with traditional bulking and cutting cycles. The process works best when three conditions are met: consistent resistance training that challenges your muscles progressively over time, high protein intake to support muscle repair and growth, and a modest calorie deficit or maintenance level of eating that preserves metabolic rate and training performance.
Who is Body Recomposition Best For?
Body recomposition works for most people, but it works best for specific groups who tend to see the fastest and most noticeable results. Beginners to resistance training typically respond most strongly because their muscles are highly sensitive to the training stimulus. Even a modest amount of progressive overload produces significant muscle growth, and their body composition can change visibly within 8 to 12 weeks of consistent training and proper nutrition. People returning to training after a long break also respond very well. Muscle memory is a real physiological phenomenon. Muscles that have previously been built can be rebuilt faster than they were originally grown, which accelerates the recomposition process significantly. People with higher body fat percentages benefit because their bodies have a larger fat store to draw energy from, making it easier to maintain muscle while in a calorie deficit. Research suggests that the leaner you already are, the harder it becomes to lose fat and gain muscle simultaneously. Advanced lifters close to their genetic ceiling can still achieve recomposition, but the changes happen more slowly and require very precise nutrition and training management. For most recreational gym-goers, the process is straightforward with the right calorie and macro targets.
Recommended Macro Splits for Body Recomposition
The ranges below reflect published guidelines from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM). Your calculator results will fall within these ranges based on your individual inputs.
| Macro | Amount per lb Bodyweight | As % of Calories | Priority |
|---|---|---|---|
| Protein | 0.7 to 1.0g per lb | 30 to 40% | Highest |
| Carbohydrates | 1.5 to 2.5g per lb | 35 to 45% | Medium (fuels training) |
| Fats | 0.3 to 0.5g per lb | 20 to 30% | Medium (hormones) |
Source: ISSN Position Stand on Protein and Exercise (2017). Phillips SM, Van Loon LJ.
Other Calculators You Will Find Useful
TDEE Calculator
Start here to find your Total Daily Energy Expenditure before setting your recomp targets.
Macro Calculator for Fat Loss
Prefer a pure fat loss approach? Use this to set your macros for a more aggressive cut.
BMR Calculator
Find your Basal Metabolic Rate, the foundation of your TDEE
calculation.
Frequently Asked Questions
About Body Recomposition
Can you really lose fat and build muscle at the same time?
Yes. This is called body recomposition and it is supported by multiple peer-reviewed studies. It is most effective for people who are new to resistance training, returning after a break, or who have higher body fat levels. The key requirements are a modest calorie intake at or near maintenance, high protein consumption of 0.7 to 1 gram per pound of bodyweight, and consistent progressive resistance training
How long does body recomposition take to see results?
Most people notice visible changes in body composition after 8 to 12 weeks of consistent training and proper nutrition. Significant changes typically become apparent at the 3 to 6 month mark. Body recomposition is slower than a dedicated bulk or cut, but the results are more sustainable because you are not gaining unwanted fat during a bulk or losing muscle during a cut.
How many calories should I eat for body recomposition?
Most people achieve body recomposition eating at maintenance calories or in a very small deficit of 100 to 300 calories below TDEE. Eating too far below maintenance slows muscle growth and can cause muscle loss. Eating in a significant surplus promotes fat gain. The calculator above sets your target based on your TDEE and your specific goal.
How much protein do I need for body recomposition?
Research supports 0.7 to 1 gram of protein per pound of bodyweight per day for body recomposition. Leaner individuals and more experienced lifters tend to benefit from the higher end of this range. Protein provides the amino acids your muscles need to repair and grow after training, and it also has a higher thermic effect than carbohydrates or fat, meaning your body burns more energy digesting it.
Is body recomposition possible for beginners?
Beginners typically see the fastest and most dramatic body recomposition results. New lifters experience what is sometimes called newbie gains, where the muscles respond strongly to the new training stimulus even in a calorie deficit. If you are new to resistance training, you are in the best position to achieve body recomposition quickly.
What is the best training approach for body recomposition?
Progressive resistance training is the most important factor. This means consistently increasing the challenge on your muscles over time, either by adding weight, increasing reps, or reducing rest periods. Compound movements such as squats, deadlifts, bench press and rows give you the most muscle-building stimulus per session. Training 3 to 4 days per week is generally sufficient for most people.
What is the difference between a bulk, a cut and body recomposition?
A bulk involves eating in a calorie surplus to maximise muscle growth, accepting some fat gain in the process. A cut involves eating in a calorie deficit to lose fat, accepting some slowdown in muscle growth. Body recomposition attempts to do both simultaneously by eating at or near maintenance with high protein. It is slower than either a dedicated bulk or cut but avoids the back-and-forth weight fluctuations.
How accurate is this body recomposition calculator?
The calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate predictive formula available for estimating daily calorie needs, accurate to within 5 to 10 percent for most people. The macro targets are based on ISSN and ACSM guidelines. Use the results as a well-researched starting point and adjust based on how your body responds over 2 to 3 weeks.
DISCLAIMER
This calculator is for informational and educational purposes only. The results provided are estimates based on the Mifflin-St Jeor equation and published research guidelines. They do not constitute personalised medical or nutritional advice. Individual results will vary based on factors including genetics, training history and health status. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.