Body Recomposition Calculator

Body recomposition (recomp) is the process of simultaneously losing body fat and gaining muscle mass. Unlike traditional bulking and cutting cycles, recomp uses strategic calorie cycling — eating more on training days to fuel muscle growth and less on rest days to encourage fat loss. Research shows this approach is most effective for beginners and intermediate lifters who have more room for "newbie gains."

Calorie cycling alternates between higher-calorie training days (surplus) and lower-calorie rest days (deficit). On training days, the extra calories fuel muscle protein synthesis and workout performance. On rest days, the calorie deficit promotes fat oxidation. Over a week, the net result can be near-maintenance calories while shifting body composition. This calculator assumes 4 training days and 3 rest days per week.

This calculator sets protein at 2.0 g/kg body weight, which is at the higher end of research-supported ranges. High protein is critical during recomp because it maximizes muscle protein synthesis on training days, preserves muscle during the caloric deficit on rest days, and has the highest thermic effect of food (20-30% of protein calories are burned during digestion). A 2018 meta-analysis in the British Journal of Sports Medicine found that intakes of 1.6-2.2 g/kg optimized muscle gains in resistance-trained individuals.

Beginners get larger surpluses (+15%) and deficits (-20%) because they can build muscle faster and tolerate greater calorie swings. Intermediate lifters get moderate adjustments (+10%/-15%), and advanced lifters get smaller adjustments (+5%/-10%) because their potential for rapid muscle gain is lower. This progressive narrowing reflects the diminishing rate of muscle gain as training experience increases.

Recomp is a slower process than traditional bulking or cutting. Most people see visible changes in 8-12 weeks with consistent training and nutrition. Beginners may see faster results (noticeable changes in 4-8 weeks), while advanced lifters may need 16+ weeks. Track progress through photos, measurements, and strength gains rather than scale weight, since your weight may stay relatively stable while body composition changes.

Yes, but with more modest expectations. Advanced lifters have less potential for rapid muscle gain, so the calculator uses smaller surplus/deficit percentages (+5%/-10%). The process will be slower, and some advanced lifters may find dedicated bulk/cut cycles more effective. However, recomp remains a viable approach for those who prefer to maintain a consistent physique year-round.