Body Recomposition Calculator

Looking to lose fat and build muscle at the same time? That’s body recomposition in a nutshell—and our Body Recomposition Calculator is designed to help you dial in your calories, macros, and routine to make it happen.

Whether you're just starting out or fine-tuning your fitness strategy, this body recomp calculator offers a science-based approach to guide your transformation.

Use it to determine the right balance of calories and protein intake based on your goals, activity level, and body fat percentage. Then, apply your results using proven strategies to reshape your body with confidence.

Short Summary

• Master Body Recomp: Use our Body Recomposition Calculator to find the right calorie, protein, and macro targets to lose fat and gain muscle at the same time.
• Personalize Your Plan: Enter your details to get a custom breakdown tailored to your activity level, goals, and body fat percentage.
• Train with Precision: Learn how to adjust your diet and workouts on training and rest days for maximum body recomposition results.
• Track, Apply, Transform: Put your plan into action with proven strategies for consistent training, macro tracking, and recovery.
• Ready to get started? Use the calculator to take control of your body composition and build a leaner, stronger physique.

What is Body Recomposition?

Body recomposition is the process of simultaneously losing fat and gaining muscle. Unlike traditional weight loss, which focuses solely on reducing the number on the scale, body recomposition emphasizes improving your body composition, meaning the ratio of fat to lean mass.

Rather than cutting calories drastically, recomposition typically involves:

• Moderate calorie adjustments to support fat loss
• Strength training to stimulate muscle growth
• High-protein diets to preserve or build lean mass
• Tracking energy expenditure to stay in a slight deficit or balance

This method can be effective for people of all fitness levels, but is especially beneficial for:

• Beginners who are new to strength training
• Overweight individuals with higher fat percentages
• Intermediate lifters seeking a slower, sustainable transformation

Body recomposition takes time and consistency, but with the right tools—like a personalized body recomposition calorie calculator—it becomes much more achievable.

Pro Tip: You may not see drastic weight changes on the scale. Instead, focus on changes in muscle tone, body measurements, and progress photos to track success.

How to Use the Body Recomposition Calculator

Using the body recomposition calculator is simple, but understanding each step ensures you get the most accurate and actionable results. 

Here’s how to do it:

1. Enter Your Details

Start by entering your basic personal information. This helps the calculator establish your baseline metrics.

• Select your unit of measurement: Choose between metric (kg/cm) or imperial (lbs/in).
• Select your gender: Male or female, as this affects metabolic calculations.
• Enter your age, weight, and height: These core stats are used to estimate your basal metabolic rate (BMR) and maintenance needs.

2. Choose Your Formula

Next, decide how precise you want your calculations to be.

• Pick your formula: You can choose between a standard "Normal" formula or the more customized "Lean Mass" formula.
• Enter your body fat percentage (if selecting Lean Mass): This enables more accurate calculations based on lean body mass. If unsure, use a skinfold test, bioelectrical impedance, or a DEXA scan.
• Input your additional energy expenditure: Add calories burned through daily activities or exercise to fine-tune your total needs.

3. Choose Your Body Recomposition Goal

Now it’s time to set your transformation target.

• Pick your goal:
  • More fat loss
  • More muscle gain
  • A balance of both
• Select your protein intake: Protein recommendations will adjust depending on your goal—generally ranging from 0.8g to 1.2g per pound of body weight.

4. Calculate & Take Note of Your Results

Hit the "Calculate" button. You’ll receive your tailored daily calorie targets and macro breakdowns for both training and rest days. Be sure to save or screenshot this data, as it will guide your daily nutrition and supplementation plan.

Understanding Your Results

Once you’ve used the calculator, you'll receive two primary sets of recommendations—one for training days and another for rest days. Here’s how to interpret them.

Training Days

On workout days, your calorie intake will likely be higher to fuel performance and support muscle growth.

• Higher carbs and moderate fats provide energy for resistance training.
• Protein intake remains consistent to aid muscle recovery and repair.
• Total calorie intake may be slightly above maintenance or at a mild deficit, depending on your goal.

This strategy maximizes hypertrophy (muscle gain) while minimizing fat storage during your most active days.

Rest Days

On non-training days, your body doesn’t require as much energy, but it still needs nutrients to recover.

• Lowering carbs while maintaining high protein levels helps preserve muscle mass.
• Fats may be slightly higher to balance calories and support hormone function.
• Overall calorie intake is typically reduced to maintain a slight deficit.

By cycling calories and macros, you optimize body recomposition results over time without compromising lean mass.

Pro Tip: Use tools like macro tracking apps to stay consistent and avoid under- or overeating based on your results.

How to Apply Your Body Recomposition Results

Once you understand your calorie and macro goals, the next step is to implement them. Here are four proven strategies to help you put your plan into action:

Stick to a Consistent Workout Routine

Aim for 3–5 resistance training sessions per week, targeting major muscle groups. Focus on progressive overload—gradually increasing weight, reps, or intensity over time.

Strength training is essential for triggering muscle growth during recomposition.

Track Your Calories and Macros

Recomposition is a subtle, long-term shift, so precision matters. Use a food diary or macro tracking app to:

• Stay within your calorie target
• Meet your protein goal daily
• Adjust your intake for training vs. rest days

Get Enough Sleep

Sleep is when your body recovers and builds muscle.

• Aim for 7–9 hours of quality sleep per night
• Prioritize consistency in your sleep schedule
• Manage stress levels to support hormonal balance

Supplement Wisely

While whole foods come first, the right supplements will support your recomp efforts:

• Pre-workout: Enhance energy and focus for better workouts
• Protein powder: Hit your protein goals conveniently
• Creatine: Improve strength and support lean mass
• Amino acids: Aid recovery and preserve muscle
• Multivitamins and multiminerals: Fill nutritional gaps
• Fat burners: Support fat loss in a caloric deficit

Note: Choose supplements that match your training goals, and use them to support—not replace—consistent nutrition and exercise.

Your Body Composition Goals Are Within Reach

Body recomposition isn’t about quick fixes. It’s about long-term, sustainable change. By using this body recomposition calculator and the strategies outlined above, you now have a personalized blueprint to guide your journey.

• You’ve identified how many calories to lose fat and gain muscle.
• You’ve learned how to train and fuel yourself based on your daily activity.
• You’ve gained actionable tips and supplement support to accelerate your results.

Now, the real progress begins through consistency, self-discipline, and strategic tweaks over time. Whether you’re new to training or refining your physique, the power to transform is in your hands.

Start tracking, stay patient, and trust the process.