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💪 Body Recomposition Calculator

Calculate your nutrition plan for simultaneous fat loss and muscle gain

Your Information

Your Recomp Plan

Current Body Composition

Fat Mass:36.0 lbs
Lean Mass:144.0 lbs
Body Fat %:20%

Daily Nutrition

Calories:2763 kcal/day
Protein:180g (26%)
Carbs:369g (53%)
Fats:63g (21%)

Timeline Projection

Month 1
Weight:179.5 lbs
Body Fat:19.2%
Muscle:145.0 lbs
Month 3
Weight:178.5 lbs
Body Fat:17.6%
Muscle:147.0 lbs
Month 6
Weight:177.0 lbs
Body Fat:15.3%
Muscle:150.0 lbs
Month 12
Weight:174.0 lbs
Body Fat:10.3%
Muscle:156.0 lbs

Recomposition Success Tips

🏋️ Progressive Overload

Increase weight or reps each week. Strength training 3-5x/week is essential for maintaining/building muscle during recomp.

🍗 Protein Priority

Hit your protein target daily (1g/lb bodyweight). Spread across 4-5 meals for optimal muscle protein synthesis.

😴 Sleep & Recovery

7-9 hours of quality sleep. Recovery is when your body builds muscle and burns fat. Don't skip rest days.

Understanding Body Recomposition

Body recomposition (often called "recomp") is the process of simultaneously losing fat while gaining muscle. Unlike traditional cutting or bulking, recomp allows you to improve your body composition without dramatic weight changes.

Who Can Recomp Successfully?

  • Beginners: Newbies to strength training see the best recomp results (up to 2 lbs muscle gain + 1-2 lbs fat loss per month)
  • Detrained individuals: Those returning after a break can rapidly regain muscle while losing fat
  • Higher body fat: People above 20% (men) or 30% (women) body fat have more fuel for muscle growth
  • Enhanced athletes: Those using performance-enhancing substances can recomp at any level

The Science Behind Recomp

Recomp works through nutrient partitioning - directing calories toward muscle growth while using stored fat for energy. Key factors:

  • High protein intake (1g/lb) provides amino acids for muscle repair and synthesis
  • Resistance training signals your body to prioritize muscle preservation/growth
  • Slight calorie deficit or maintenance forces fat burning while protein + training prevent muscle loss
  • Progressive overload continuously challenges muscles, driving adaptation and growth

Realistic Expectations

Advanced Lifters (3+ years):

0.5-1 lb muscle gain and 1-2 lbs fat loss per month. Progress is slow but steady.

Intermediate Lifters (1-3 years):

1-1.5 lbs muscle gain and 2-3 lbs fat loss per month. Visible changes every 6-8 weeks.

Beginners (0-1 year):

1.5-2 lbs muscle gain and 3-4 lbs fat loss per month. "Newbie gains" phase with rapid transformation.