Body Recomposition Calculator - Calories & Protein to Recomp

Deficit	About 10% below maintenance
Protein	About 1.8 g/kg body weight
Training	Resistance, progressive overload
Output	Calorie + protein targets

What is Body Recomposition Calculator?

Body recomposition is the process of losing fat and building or preserving muscle at the same time. It works best for people who are new to training, returning after a break, or carrying more body fat, and it moves slowly by design. The strategy is a small calorie deficit — roughly 10% below maintenance — combined with a high protein intake and consistent resistance training. Because muscle weighs more than fat per unit volume, the scale can stall while your measurements and photos change clearly. This calculator estimates maintenance calories from your lean mass, then sets a recomp intake and a protein target. It is a starting point to adjust from real results, not a prescription.

Common Uses for Body Recomposition Calculator

Set calories and protein for a recomposition phase
Improve body shape without a large weight swing
Preserve muscle during a modest fat-loss phase
Move on from pure scale-based dieting

Frequently Asked Questions

How long does recomposition take?

Months, not weeks. Expect visible change over 8–16 weeks with consistent training and nutrition. The scale may stay flat while body composition improves.

Can beginners recomp?

Yes — beginners, people returning after a lay-off and those with more body fat respond best. Experienced lean lifters usually need separate bulk and cut phases instead.

How much protein do I need to recomp?

Around 1.6–2.2 g per kg of body weight per day, spread across three to four meals. The calculator defaults to 1.8 g/kg.

Do I need cardio for recomposition?

Not strictly, but some cardio supports heart health and creates part of the deficit. Keep it moderate so it does not eat into recovery from lifting.