Body Recomposition Calculator
Plan calorie cycling for simultaneous fat loss and muscle gain with training and rest day targets.
Training Days
— cal/day
Rest Days
— cal/day
Weekly Average
— cal/day
Weekly Deficit
— cal/week
Body recomposition works best for beginners, those returning from a break, or those with higher body fat percentages. Results are gradual but sustainable.
About this calculator
Body recomposition (losing fat and building muscle simultaneously) is possible but works best for specific populations: beginners to resistance training, people returning after a break, those with higher body fat, and individuals new to a proper diet. This calculator uses calorie cycling to create conditions for both fat loss and muscle growth by alternating between a slight surplus on training days and a moderate deficit on rest days. The weekly average still puts you in a mild deficit for net fat loss, while the surplus on training days provides extra fuel for muscle growth and recovery. Body recomposition is slower than a dedicated cut or bulk, but the trade-off is that you improve body composition without the extremes of either approach.
Frequently asked questions
Who gets the best results from body recomposition?
Beginners, people returning to training after time off, those carrying significant body fat (above 20% for men, 30% for women), and anyone transitioning from poor nutrition to a structured diet. Advanced lifters close to their genetic potential will see minimal results and are better served by dedicated cut/bulk cycles.
How long does body recomposition take?
Visible results typically take 8-16 weeks, significantly slower than a focused cut. The trade-off is that you avoid the downsides of extreme dieting (muscle loss, fatigue, hormonal issues). Track progress through measurements, photos, and strength, not just the scale, which may not move much during recomp.
How important is training during a recomp?
Critical. Without resistance training stimulus, there is no reason for your body to build or even retain muscle. Train 3-5 days per week with progressive overload. Protein intake should be at the higher end of recommendations (2.0-2.2 g/kg) to support both muscle building and fat loss simultaneously.
These numbers are a starting point. If you want help turning them into a plan you'll actually stick to, I do 1-on-1 coaching.
Learn more about coaching →Related Calculators
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