Diet Planning
Body Recomposition Calculator
Calculate calorie and protein targets for simultaneous fat loss and muscle gain. Near-maintenance calories (2% deficit) with higher protein emphasis (2.2 g/kg). Recomp progress is slower; judge results beyond scale weight using body composition trends.
System Units
Awaiting Calculator Inputs
Fill in the fields above and hit Calculate to generate your body composition targets.
Formula & Math
Uses a near-maintenance calorie target with higher protein emphasis.
How to Interpret
Recomp progress is often slower and should be judged with more than scale weight.
Plan Integration
Take these estimations back to the main Strategy Finder assessment, or save them in your tracking logs in the local dashboard.
Body Recomposition: Recomp Energy Targets
Science & physiological analysis for strategy selection
Reviewed by Divy Yadav, CSCS
Last updated: June 27, 2026 · BodyCompOS Editorial Board
Body recomposition (recomp) is the process of losing body fat and building muscle mass simultaneously. While once thought to be impossible, clinical research has confirmed that recomposition is possible, particularly in beginners, individuals returning to training, and trainees with high body fat. Recomposition requires a near-maintenance calorie target and high protein intake to support muscle protein synthesis while mobilizing fat stores, providing a sustainable strategy for composition change.
1. How to Use & Apply This Target
Consume your calculated recomposition calorie target (98% of TDEE) and keep your protein intake at the high end of your range (2.2 g/kg). Track progress using waist measurements, strength trends, and photos rather than scale weight alone, as your total weight may remain stable while your body composition shifts.
2. Mathematical Assumptions & Formula Logic
This calculator sets calories at a minor 2% deficit below estimated maintenance (TDEE) and sets protein at a high-end target (2.2 g/kg or 1.0 g/lb). This configuration provides the necessary amino acids for muscle growth while forcing the body to mobilize fat to meet minor energy deficits.
3. Step-by-Step Worked Mathematical Example
Frequently Asked Questions
Q:Who is the best candidate for body recomposition?
Beginners with little training experience, deconditioned lifters returning from a break, and individuals with moderate to high body fat levels are excellent candidates. Advanced, lean lifters will find recomposition very difficult and usually need dedicated bulk and cut cycles.
Q:Why is my weight not changing during recomp?
During recomposition, you are building muscle and losing fat at similar rates. Since muscle and fat have weight, your total scale weight may remain flat for weeks. Monitor your waist circumference, progress photos, and training performance to track actual changes.
Related Strategy Tools
Protein Calculator
Estimate daily protein intake for muscle protein synthesis, fat loss, and lean mass retention. Based on ISSN guidelines: 1.6-2.2 g/kg body weight adjusted by goal. Higher end (2.2 g/kg) recommended during calorie deficit to prevent muscle catabolism.
Body Composition Calculator
Generate a comprehensive body composition snapshot integrating BMI, WHtR, lean mass, fat mass, and body fat percentage. A multi-dimensional assessment to inform training and nutrition strategy selection for fat loss or muscle gain.
Calorie Calculator
Calculate daily calorie targets for fat loss (cutting at 85% TDEE), lean bulk (108%), aggressive bulk (115%), or recomposition (98%). Conservative multipliers optimize fat mobilization while preserving muscle mass. A practical starting point for body composition strategy planning.