Body Recomposition Calorie Calculator
Calculate exact daily calories and macros to build lean muscle while burning body fat simultaneously based on your training experience and body fat %.
🏃 Interactive Body Recomposition Calorie Calculator
Frequently Asked Questions
Is it really possible to build muscle and lose fat at the same time?
Yes! Body recomposition occurs most effectively in beginners, individuals returning from a training break, or people with elevated body fat levels when protein is high and calories are near maintenance.
What is the ideal calorie intake for body recomposition?
Target your exact TDEE (maintenance) or a slight 5–10% deficit (100–200 calories below TDEE) combined with progressive resistance training.
How much protein is required for body recomp?
Aim for 0.8 to 1.2 grams of protein per pound of target body weight (1.8–2.6g/kg) to maximize muscle protein synthesis during fat loss.