What is body recomposition?

Body recomposition (“recomp”) is losing fat while gaining or maintaining lean muscle—often with little change on the scale. It needs resistance training, high protein (~1.6–2.2 g/kg lean mass), and a small calorie deficit or maintenance. Default male (80 kg, 20% BF, moderate activity): 64 kg lean, 16 kg fat → target ~15% BF over ~1.8 months at 2559 kcal/day.

How do you calculate calories for body recomposition?

Step 1: BMR with Mifflin-St Jeor — default male BMR 1780 kcal. Step 2: TDEE = BMR × activity (moderate ×1.55) → 2759 kcal. Step 3: Recomp goal uses a −200 kcal deficit → 2559 kcal/day. Lean gains: −300 (2459 kcal). Aggressive cut: −500 (2259 kcal). Adjust ±100–200 after 2–3 weeks if weight trends wrong.

How do you calculate macros for body recomposition?

This calculator: protein = 2.2 g × lean mass (kg) → 141 g/day (564 kcal). Fat = 25% of calories → 71 g. Carbs fill the rest → 339 g. Example split: ~22% protein, ~25% fat, remainder carbs. ISSN suggests 1.6–2.2 g/kg for active people recomping.

Maintenance or deficit for recomp?

Most people use maintenance to a small deficit (−200 to −300 kcal). Our recomp mode: -200 kcal vs TDEE 2759 = 2559 kcal. Too large a deficit (≥500 kcal) impairs muscle gain — cut mode is -500 kcal for faster fat loss, not simultaneous muscle building. Beginners at 28% BF (2376 kcal recomp) often respond well to either −200 or maintenance.

How much protein do I need for body recomposition?

Aim 1.6–2.2 g per kg of lean body mass daily (we use 2.2 for a safety margin). Default: 64 kg lean × 2.2 = 141 g. Female example: 46.8 kg lean → 103 g protein on 1924 kcal. Spread across 3–5 meals; 25–40 g per meal supports muscle protein synthesis.

How long does body recomposition take?

Visible changes often start at 8–12 weeks; strong transformations take 6–12+ months. Timeline uses ~0.5 kg fat loss/week: default needs to drop 4 kg fat → ~8 weeks (1.8 mo). Lean-gains goal loses 6.4 kg fat → ~3 months. Scale may stay ~80 kg while waist shrinks — use photos and strength PRs.

Is body recomposition possible for everyone?

Best candidates: training beginners, returners after a break, and people at moderate body fat (men ~18–25%, women ~28–35%). Harder for advanced lifters already lean (<12% men / <22% women) — alternating bulk/cut phases is usually faster. Female 28% BF example still gets 1924 kcal and 103 g protein with ~1.5 month estimated fat-loss phase to ~23% BF.

Recomp vs cutting — what is the difference?

Recomp: small deficit (−200 kcal), maintain/build muscle, slower fat loss. Cut: −500 kcal, faster fat loss, higher muscle-loss risk. Same person: recomp 2559 kcal vs cut 2259 kcal; fat to lose 4 kg vs 8 kg. Choose recomp when you want sustainable physique change; choose cut for a deadline (wedding, photoshoot).

What exercises are best for body recomposition?

Compound lifts 3–5×/week: squat, hinge (deadlift/RDL), press, row, pull-up/lat work. Progressive overload (more weight, reps, or sets over time) is the main muscle signal. Add 2–3 cardio sessions only if recovery is good — excessive cardio on a deficit can blunt gains. Walk 8–10k steps for NEAT without taxing recovery.

Does this work for men and women?

Yes — BMR uses sex-specific Mifflin-St Jeor constants. Target body fat differs (e.g. recomp floor ~10% men / ~18% women). Female 65 kg, 165 cm, 28% BF: TDEE 2124 kcal, plan 1924 kcal, 103P / 259C / 53F. Women may need slightly longer timelines for the same absolute fat mass loss.

How do I know if my body fat % is accurate for this calculator?

Use our body fat calculator (Navy tape method) or consistent BIA/caliper readings. A 2% error on 20% BF changes lean mass by ~1.6 kg on an 80 kg person — which shifts protein by ~3 g. Re-measure every 4–8 weeks; do not change methods mid-plan.

theCalcs

Get Custom Solution

Loading calculators...

Q: Recomp vs cutting — what is the difference?

Recomp: small deficit (−200 kcal), maintain/build muscle, slower fat loss. Cut: −500 kcal, faster fat loss, higher muscle-loss risk. Same person: recomp 2559 kcal vs cut 2259 kcal; fat to lose 4 kg vs 8 kg. Choose recomp when you want sustainable physique change; choose cut for a deadline (wedding, photoshoot).

Q: What exercises are best for body recomposition?

Compound lifts 3–5×/week: squat, hinge (deadlift/RDL), press, row, pull-up/lat work. Progressive overload (more weight, reps, or sets over time) is the main muscle signal. Add 2–3 cardio sessions only if recovery is good — excessive cardio on a deficit can blunt gains. Walk 8–10k steps for NEAT without taxing recovery.

Q: Does this work for men and women?

Yes — BMR uses sex-specific Mifflin-St Jeor constants. Target body fat differs (e.g. recomp floor ~10% men / ~18% women). Female 65 kg, 165 cm, 28% BF: TDEE 2124 kcal, plan 1924 kcal, 103P / 259C / 53F. Women may need slightly longer timelines for the same absolute fat mass loss.

Fetching calculator categories and tools for this section.

Go to Calculators Browse Calculators

Loading the page...

Preparing tools and content for you. This usually takes a second.

Go Home Browse Calculators

theCalcs

Get Custom Solution

Recomp · TDEE · macros

Body Recomposition Calculator — Recomp Calories & Macros

Free body recomposition calculator: get recomp calories, protein, carbs, and fats, and a realistic timeline to lose fat while building muscle. Uses Mifflin-St Jeor BMR, activity multipliers, and your current body fat % — for men and women.

Last updated: May 24, 2026

Recomp, lean gains, cut, or maintain goals

High-protein macros from lean mass

Weeks-to-goal fat-loss timeline

Need body fat %? Body fat calculator

Body Recomposition Calculator

Recomp calories, macros, and timeline from your stats

Units

Weight (kg)

Height (cm)

Age

Gender

Current body fat %

From Navy tape, calipers, or BIA — use our body fat calculator if needed

Activity level

Goal

Phase

Body recomposition

Difficulty: Moderate

Lean / fat

64 / 16 kg

BMR / TDEE

1780 / 2759 kcal

Daily targets

2559 kcal

-200 kcal vs TDEE

141g

339g

71g

Target: 15% BF · ~76 kg

~1.8 mo (8 wk) · lose 4 kg fat

Protein target 141 g/day supports recomp (~2.2 g/kg lean mass)
Prioritize progressive overload; limit excessive cardio
Track waist, photos, and strength — not scale alone
Sleep 7–9 h/night; hydration ~3 L/day for most adults

What This Recomp Calculator Shows

Recomp calories

2559

TDEE 2759 -200 kcal

Macros

141P · 339C · 71F

2.2 g protein/kg lean

Timeline

1.8 mo

Lose 4 kg fat → ~15% BF

Quick examples

Male recomp

2559 kcal

Lean gains

2459 kcal

Female recomp

1924 kcal

Beginner 28% BF

2376 kcal

How recomp calories & macros are calculated

Worked example (default male)

BMR = 10(80) + 6.25(180) − 5(30) + 5 = 1780 kcal
TDEE = 1780 × 1.55 = 2759 kcal
Recomp calories = 2759 − 200 = 2559 kcal
Protein = 64 kg lean × 2.2 = 141 g · Fat 25% = 71 g · Carbs = 339 g

Goal modes

Goal	Deficit	Target BF	Best for
Body recomposition	-200 kcal	current − 5 pts (min 10%)	Lose fat + build muscle; small deficit
Lean gains	-300 kcal	~12%	Moderate cut while lifting heavy
Aggressive cut	-500 kcal	~10%	Faster fat loss; muscle risk higher
Maintain	0 kcal	Hold current	Practice macros before cutting

Activity multipliers

Level	× BMR	Description
Sedentary	×1.2	Little or no exercise
Light	×1.375	Exercise 1–3 days/week
Moderate	×1.55	Exercise 3–5 days/week
Active	×1.725	Training 6–7 days/week
Very active	×1.9	Athlete or physical job

Macro split guide

Nutrient	Target	Role
Protein	1.6–2.2 g/kg lean mass (this calc uses ~2.2)	Muscle protein synthesis, satiety
Fat	~25% of calories	Hormones, fat-soluble vitamins
Carbs	Remainder of calories	Training performance, glycogen

Who benefits most from recomp?

Profile	Likelihood	Note
Training beginner (<1 yr)	High	Newbie gains + fat loss on deficit
Return after break	High	Muscle memory effect
Male 18–25% BF / Female 28–35% BF	Moderate–High	Enough fat to fuel deficit
Advanced lifter, lean (<12% M / <22% F)	Low	Prefer bulk/cut cycles
Older adult 50+	Moderate	Prioritize protein + resistance training

Limitations

Simultaneous fat loss and muscle gain is slower than dedicated bulk or cut phases
Scale weight may stay flat while composition improves — use photos and tape
TDEE formulas vary ±10–15% — adjust calories after 2–3 weeks of trend data
Medical conditions, pregnancy, and ED history require professional guidance
Not a substitute for individualized dietitian or coach programming

References

Mifflin et al., 1990 — resting energy expenditure prediction
ISSN — protein & exercise position stands

More worked examples

Lean gains

Same male · −300 kcal

2459 kcal

141P · 3 mo to 12% BF

Female recomp

65 kg · 28% BF

1924 kcal

103 g protein

Aggressive cut

−500 kcal

2259 kcal

16 weeks · 8 kg fat

Frequently Asked Questions

Found this helpful?

Share with anyone on a recomp phase

Share This Calculator

Help others discover this useful tool

Copy Link

Share on Social Media

X Facebook LinkedIn WhatsApp

Share via Email

Suggested hashtags: #BodyRecomp #Fitness #Macros #Nutrition #Calculator

Related Calculators

Macro Calculator

Protein, carbs, and fat from calorie target.