Body Recomposition Calculator

How It Works

Body recomposition — simultaneously losing fat and gaining muscle — is possible but slower than dedicated cutting or bulking phases. It works best for beginners, people returning to training after a break, and those at higher body fat percentages (above 20% for men, 30% for women). The key strategy is calorie cycling: eat in a slight surplus on training days (to fuel muscle growth) and a deficit on rest days (to burn fat). Keep protein high every day (2.0-2.4 g/kg of lean body mass) to support muscle protein synthesis. Shift carbs toward training days for energy, and keep fats moderate on rest days. Progress will be slower than a dedicated bulk or cut — expect 1-2 kg of muscle gain per month while losing a similar amount of fat. The scale may not change much, but body composition will.