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
About this Calculator
Methodology & Formulas: This Body Recomposition calculator uses standard physiological formulas and evidence-based guidelines to provide accurate estimates.
Reviewed by: Dr. Rekha Kumar, M.D., M.S., Lead Medical Reviewer
Last Updated: August 2026
Sources & Citations: Guidelines from the NIH and CDC were consulted in the creation of this tool.
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider.
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.
Scientific References & Clinical Guidelines
- CDC Healthy Weight Guidelines - Centers for Disease Control and Prevention
- NIH National Heart, Lung, and Blood Institute (NHLBI) Obesity Guidelines
- PubMed studies on rate of fat mass vs. lean mass loss