Body Recomposition Calculator
Build muscle and lose fat simultaneously with personalized calorie cycling for training and rest days
Your Recomposition Plan
Weekly Breakdown
As a beginner, you are in the best position for body recomposition. Expect noticeable changes in both muscle mass and body fat within 3-4 months with consistent training and nutrition.
Understanding Body Recomposition
Body recomposition is the process of simultaneously building muscle and losing fat, resulting in a leaner, more muscular physique without dramatic changes on the scale. Unlike traditional bulking and cutting cycles where you alternate between calorie surpluses and deficits over months, recomposition uses strategic calorie cycling within each week. On training days, you eat slightly above maintenance to fuel muscle protein synthesis and recovery. On rest days, you eat below maintenance to encourage your body to tap into fat stores for energy. The weekly average stays near your Total Daily Energy Expenditure, which is the key to making recomposition work.
Research from 2025 and 2026 confirms that body recomposition is not only possible but practical for specific populations. Beginners who have never trained seriously can experience simultaneous muscle gain and fat loss most easily, a phenomenon often called newbie gains. Individuals returning to training after a layoff also respond exceptionally well due to muscle memory, a process where previously trained muscle nuclei reactivate faster than building new ones from scratch. Even intermediate lifters can recomp, though the process is slower and requires more precise nutrition. Advanced lifters with several years of consistent training will find recomposition the most challenging, as they are closer to their genetic ceiling for muscle mass.
The protein requirement for successful recomposition is higher than for general health. Current evidence recommends between 2.0 and 2.4 grams of protein per kilogram of body weight daily, significantly more than the general recommendation of 0.8 grams per kilogram. This elevated protein intake serves a dual purpose: it provides the amino acids necessary for muscle protein synthesis while also increasing satiety and the thermic effect of food, both of which support fat loss. Distributing protein evenly across four to five meals throughout the day, with approximately 30 to 40 grams per meal, maximizes the muscle-building stimulus.
Patience is the most underestimated factor in body recomposition. Unlike rapid weight loss programs that show dramatic scale changes in weeks, recomposition is a gradual transformation that typically takes three to six months to produce visible results. Because you are simultaneously gaining muscle and losing fat, your body weight may stay relatively stable even as your body composition improves significantly. Progress photos, body measurements, and how your clothes fit are far more reliable indicators of recomposition progress than the number on the scale. Consistent resistance training with progressive overload three to five times per week is non-negotiable for driving the muscle-building side of the equation.
How to Use This Calculator
- Enter your current body weight in kilograms. This is used to calculate your maintenance calories and protein requirements.
- Enter your estimated body fat percentage. If you are unsure, use visual comparison charts or a body fat caliper for guidance. This determines your lean body mass.
- Select your general activity level outside of weight training, from sedentary to extra active. This affects your base calorie expenditure.
- Choose how many days per week you plan to do resistance training (3 to 6 days). More training days mean more surplus days in your weekly cycle.
- Select your training experience level. This determines your recomposition potential and adjusts the calorie recommendations accordingly.
- Click "Calculate Recomp Plan" to see your personalized training day calories, rest day calories, weekly average, protein target, and a recomposition feasibility assessment.
Frequently Asked Questions
Can you really build muscle and lose fat at the same time?
Yes, body recomposition is well-documented in scientific literature. Studies show that beginners, detrained individuals returning to exercise, people with higher body fat percentages, and those using optimized nutrition strategies can effectively gain muscle while losing fat. The key requirements are a high protein intake (2.0-2.4 g/kg), consistent resistance training with progressive overload, and strategic calorie cycling. The process is slower than dedicated bulking or cutting but produces a more balanced physique transformation without the extremes of either approach.
Why do training and rest days have different calorie targets?
Calorie cycling aligns your energy intake with your body's demands. On training days, your muscles need extra fuel for performance and recovery, so you eat in a slight surplus (typically maintenance plus 200 calories). This provides the energy and nutrients to stimulate muscle protein synthesis. On rest days, your energy needs are lower, so you eat in a moderate deficit (typically maintenance minus 300 calories), encouraging your body to burn stored fat for fuel. This strategic approach means your weekly average stays near maintenance while your body composition gradually improves.
How much protein do I really need for body recomposition?
For body recomposition, the recommended protein intake is 2.0 to 2.4 grams per kilogram of body weight per day. This is higher than the general population recommendation because you need sufficient amino acids to build new muscle tissue while also being in a calorie deficit on rest days. Research consistently shows that higher protein intakes during recomposition help preserve and build lean mass while promoting fat loss. Aim for the higher end of the range (2.2-2.4 g/kg) if you are in a larger overall deficit or have higher body fat.
How long does body recomposition take to see results?
Expect a minimum of three to six months of consistent effort before seeing significant visual changes. Beginners may notice improvements in strength within the first few weeks and visible body composition changes within two to three months. Intermediate lifters may need four to six months, while advanced trainees could take six months or longer for modest recomposition. Because your scale weight may not change much, take progress photos and body measurements every two to four weeks to accurately track your transformation.
Is body recomposition better than bulking and cutting?
Neither approach is universally better; it depends on your goals and circumstances. Body recomposition is ideal for beginners, people returning to training, and anyone who wants to avoid the discomfort of gaining excess fat during a bulk or the muscle loss risk during an aggressive cut. Dedicated bulk-cut cycles can be more efficient for advanced lifters who want to maximize muscle gain in the shortest time. Recomposition is generally more sustainable psychologically and produces a more consistent, gradual improvement in how you look and feel year-round.
What type of training is best for body recomposition?
Resistance training with progressive overload is essential. Focus on compound movements like squats, deadlifts, bench press, overhead press, and rows as the foundation of your program. Train each muscle group at least twice per week with 10 to 20 challenging sets per muscle group per week. Progressive overload means gradually increasing the weight, reps, or sets over time to continuously challenge your muscles. Moderate cardio (two to three sessions of 20 to 30 minutes per week) can support fat loss without compromising recovery, but excessive cardio can interfere with muscle growth.
Why is my scale weight not changing during recomposition?
This is completely normal and actually a sign that recomposition is working. When you gain muscle and lose fat simultaneously, these changes offset each other on the scale. One kilogram of muscle takes up significantly less space than one kilogram of fat, so you can look dramatically different without much change in body weight. This is why the scale is a poor indicator of recomposition progress. Instead, rely on progress photos taken in consistent lighting and poses, body measurements with a tape measure, how your clothes fit, and strength improvements in the gym.
