Plan simultaneous fat loss and muscle gain with optimal calorie and protein targets. Estimate body composition changes over 12-24 weeks of recomposition.
Body recomposition — sometimes called "recomp" — is the holy grail of fitness: losing fat and gaining muscle simultaneously. While conventional wisdom says you must either bulk or cut, research shows that recomposition is achievable under specific conditions, particularly for beginners, those returning to training, people carrying higher body fat, and those on performance-enhancing substances.
The key to recomposition is eating at or slightly below maintenance calories while consuming very high protein (1.0–1.2 g per pound of body weight) and following a progressive resistance training program. The calorie deficit drives fat loss while the protein and training stimulus drive muscle protein synthesis.
This calculator estimates your optimal calorie and macro targets for recomposition, projects body composition changes over time, and helps you determine whether recomp is the right approach for your situation versus a traditional bulk/cut cycle. Whether you are a beginner or experienced professional, this free online tool provides instant, reliable results without manual computation.
Recomposition produces less dramatic scale changes than bulking or cutting, but delivers the physique result most people actually want: lower body fat and more muscle. This calculator helps you determine if you're a good recomp candidate and provides precise nutrition targets for this demanding approach. Having a precise figure at your fingertips empowers better planning and more confident decisions.
TDEE = BMR (Mifflin-St Jeor) × Activity Factor Recomp Calories = TDEE × 0.90 to 1.00 (slight deficit to maintenance) Protein Target = 1.0–1.2 g per pound of body weight Projected weekly changes: • Fat loss: 0.25–0.5 lb/week (at slight deficit with high protein) • Muscle gain: 0.12–0.25 lb/week (higher for beginners) Recomp suitability score based on: training status, body fat %, age, and deficit tolerance
Result: ~2,400 kcal/day, 180g protein
A 180 lb male at 22% body fat with beginner training status is an excellent recomp candidate. TDEE is ~2,600 kcal. Recomp target: ~2,400 kcal (slight 200 kcal deficit). Protein: 180g (1 g/lb). Over 12 weeks: projected ~4–6 lbs fat loss, ~3–4 lbs muscle gain. Net scale change: only 1–2 lbs, but visual transformation is significant.
Recomposition works because muscle protein synthesis (MPS) and fat oxidation are not purely opposing processes. While a calorie deficit reduces MPS rates, the combination of resistance training stimulus and high protein intake can still drive net positive muscle protein balance — especially in individuals who are furthest from their genetic muscular potential. Simultaneously, the calorie deficit, even if small, drives net fat oxidation over time.
Some protocols "cycle" calories: eating slightly above maintenance on training days and below maintenance on rest days. This provides extra fuel for workouts and recovery while maintaining a weekly average near maintenance. While the evidence for calorie cycling is limited, it may offer psychological and practical benefits by making both training days and rest days feel more appropriate.
Recomp is a starting strategy, not an indefinite approach. Once you've exhausted the beginner/detrained advantage (typically 4–6 months of consistent recomp), progress slows dramatically. At this point, alternating 8–16 week lean bulk and mini-cut cycles is generally more effective for continued physique development.
Yes, but with caveats. Research demonstrates recomposition in: untrained individuals beginning resistance training, trained individuals returning after a layoff, overweight individuals with adequate protein intake, and individuals using performance-enhancing drugs. The effect is strongest in beginners and diminishes with training experience. Advanced lifters at low body fat find recomp extremely difficult.
Visible recomp results typically take 8–16 weeks. The scale may not move much, making it psychologically challenging. After 12–24 weeks, most people benefit from transitioning to a dedicated cut or lean bulk, as the recomp "window" narrows with increasing training experience.
A slight deficit (5–15% below TDEE) generally produces better recomp results than strict maintenance. The deficit accelerates fat loss while high protein intake and training stimulus still support muscle growth. However, too large a deficit (>20%) shifts the balance toward net muscle loss. The sweet spot is 100–300 calories below TDEE.
During recomp, your body is in a caloric state that doesn't strongly favor either muscle building or fat loss. High protein (1.0–1.2 g/lb) tilts the balance by maximizing muscle protein synthesis, increasing the thermic effect of food (protein burns more calories to digest), and improving satiety. Studies show that higher protein intakes during a deficit preserve significantly more lean mass.
Track these instead: waist circumference (should decrease), progress photos (visual changes), strength gains (should increase or maintain), clothing fit (should improve), and body fat measurements (DEXA, calipers). A "successful" recomp might show only 1–2 lbs scale change over 12 weeks but significant visual improvement.
Recomp is not ideal for: very lean individuals wanting to gain more muscle (bulk instead), advanced lifters who have already captured most beginner gains, people with a specific weight-class deadline (commit to cut or bulk), and anyone who finds the slow, ambiguous progress psychologically frustrating. These individuals benefit from dedicated bulk or cut cycles.