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Lose Fat and Build Muscle at the Same Time
Body recomposition is the process of losing fat while simultaneously building muscle. Our calculator provides the precise macro targets you need — eating at or near maintenance calories with high protein to fuel muscle growth while your body uses stored fat for energy.
Get your personalized macro targets in just a few steps. Our calculator is pre-configured for your specific goal.
We'll use this to calculate your daily energy needs.
Body recomposition (or 'recomp') is the process of changing your body composition by losing fat and gaining muscle at the same time. Unlike traditional bulking and cutting cycles, recomp focuses on improving the ratio of muscle to fat without dramatic changes in body weight. The scale may not move much, but your body shape, measurements, and how your clothes fit will change significantly. This approach requires eating at or slightly below maintenance calories with a strong emphasis on high protein intake and progressive resistance training.
Body recomposition works best for specific populations: beginners who are new to resistance training (the 'newbie gains' effect allows rapid muscle growth even in a slight deficit), people returning to training after a break (muscle memory accelerates regrowth), individuals who are overweight with higher body fat percentages (their bodies have ample energy stores to fuel muscle growth), and people on performance-enhancing compounds. For lean, experienced lifters, traditional bulk/cut cycles are typically more efficient, as the body's ability to simultaneously build muscle and lose fat diminishes with training experience.
The key to successful body recomposition is protein — and lots of it. Aim for 2.0-2.4g of protein per kg of body weight, which is higher than typical fat loss or muscle gain recommendations. Calories should be set at maintenance or in a very slight deficit (100-200 calories below TDEE). Carbs should be moderate and timed around workouts to fuel training performance, while fats are kept at a level that supports hormone production. The magic happens when high protein intake drives muscle protein synthesis while the slight energy deficit or maintenance intake allows fat oxidation.
Tom is a 28-year-old beginner lifter who is slightly overweight. He's been sedentary but has just started a 4-day resistance training programme. Rather than bulking or cutting, he wants to improve his body composition gradually.
Tom's TDEE is approximately 2,600 calories. For body recomposition, we set his intake at near maintenance — just 100 calories below TDEE at 2,500 calories. The critical factor is his protein target of 190g (2.2g per kg), which is high enough to maximise muscle protein synthesis as a beginner. Carbs at 250g fuel his new training programme and support recovery, while 72g of fat maintains hormone health. As a beginner with excess body fat, Tom's body can simultaneously build muscle from the high protein and training stimulus while drawing on fat stores for the small energy gap.
Common questions about macro calculation and nutrition planning.
Yes, but it depends on your training status and body composition. Beginners, returning lifters, and those with higher body fat percentages can effectively recomp. The body can use stored fat for energy while directing dietary protein toward muscle building. Research consistently shows this is possible, especially when protein intake is high (2g+ per kg) and resistance training is progressive.
Body recomposition is a slower process than dedicated bulking or cutting. Expect to see noticeable changes in 8-16 weeks, with significant transformation over 6-12 months. The scale may not change much — track progress with measurements, progress photos, and strength gains rather than body weight alone.
For most people, eating at maintenance calories or in a very slight deficit (100-200 calories below TDEE) works best for recomp. Beginners with higher body fat can use a slightly larger deficit (up to 300 calories) and still build muscle. The key is keeping protein very high regardless of your calorie target — this drives muscle growth while the energy balance handles fat loss.
Protein is the most critical macro for recomp. Aim for 2.0-2.4g per kg of body weight — higher than typical recommendations for either fat loss or muscle gain alone. This elevated protein intake maximises muscle protein synthesis while supporting fat loss through increased satiety and thermic effect. For an 86kg person, that's 172-206g of protein per day.
Track multiple metrics beyond body weight: take progress photos every 2-4 weeks, measure your waist, chest, arms, and thighs, track your strength gains in the gym, and notice how your clothes fit. If your waist is shrinking, your lifts are going up, and you look better in photos — recomp is working, even if the scale stays the same.
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