Slight caloric deficit (TDEE − 200) + high protein (1 g per lb of lean mass) + progressive overload strength training. Best for beginners, returners, and people with higher body fat.
Body recomposition (losing fat and gaining muscle simultaneously) is most efficient for beginners, lifters returning after a break, and people with higher body fat. Expected rate: ~0.25% body weight fat loss + ~0.1% muscle gain per week. Here's the feasibility guide:
| Body fat level | Recomp works? | Strategy | Expected weekly change |
|---|---|---|---|
| Men > 20% / Women > 28% | Best candidates | TDEE − 200, 1g/lb protein | −0.5 lb fat, +0.2 lb muscle |
| Men 15–20% / Women 22–28% | Good candidates | TDEE − 100, 1g/lb protein | −0.3 lb fat, +0.15 lb muscle |
| Men 12–15% / Women 20–22% | Possible but slow | Maintenance, 1g/lb protein | −0.1 lb fat, +0.1 lb muscle |
| Men < 12% / Women < 20% | Difficult | Mini-cut + lean bulk cycles | Sequential gains better |
Source: Barakat C, et al. (2020). Recomp effects of resistance training on body composition: a systematic review. Sports Med 50(2):217-250. ACSM: protein 1.6–2.2 g/kg for active adults.
Also known as: recomp calculator, recompose calculator, body recomp diet calculator, lose fat gain muscle simultaneously calculator, lean gains calculator, body recomposition macros calculator. All return the same high-protein slight-deficit plan.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
No server roundtrip. All math runs in your browser so results appear the moment you finish typing.
We never collect, store, or transmit your inputs. Every calculation runs locally in your browser.
Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
Everything you need to know about this calculator. Can't find what you're looking for? Email our team.
Body recomposition ("recomp") is the process of losing body fat and building muscle simultaneously. It is most efficient for: beginners (first 6-12 months of training), people returning after a break, and those with higher body fat (men > 20%, women > 28%). The strategy: slight caloric deficit (~200 kcal/day) + high protein (1 g per lb of lean body mass) + progressive overload strength training. Recomp is slower than dedicated cut or bulk phases but produces visual changes without the bulk-then-cut cycle. Our body recomposition calculator finds your daily calorie and macro targets.
How it works
Our body recomposition calculator finds the daily calories and macros (slight deficit + high protein) to lose fat and build muscle simultaneously.
Type your age, sex, weight, height, activity level, and current body fat percentage. The body recomposition calculator uses the Mifflin-St Jeor equation + activity multiplier to find your TDEE, then computes your lean body mass.
Type the body fat percentage you want to reach. The body recomposition calculator projects weeks to goal at the expected 0.25%/wk fat loss rate.
The body recomposition calculator shows your daily calorie target (TDEE − 200), high-protein macros (1 g per lb of lean mass), lean mass, and the expected weekly change (−fat / +muscle in lb). Recomp works best at >15% BF for men and >22% for women — beginners and returners see the fastest results. The share button creates a link with your inputs pre-filled.
Find your daily calorie needs based on age, sex, and activity.
Find daily protein, carb, and fat targets for your goal.
Find your daily protein target by goal — RDA, endurance, strength, fat loss, or older adult.
Estimate body fat percentage using the U.S. Navy tape method.
Calculate LBM using the Boer formula from weight, height, and sex.
Find the calorie deficit needed to hit a weight-loss target.
Sponsored