Body Recomposition Calculator
Get a personalized body recomposition plan for recomp, cutting, or bulking. The calculator estimates calorie targets, macro splits, and a realistic rate of change based on training-focused nutrition principles.
Mifflin-St Jeor BMR · moderate-activity TDEE baseline · protein target at 2.2 g/kg
Clear numbers first, practical next steps after.
Every calculator is built to give you an estimate you can actually use for nutrition, training, or body-composition planning.
What makes recomp slower than a dedicated cut or bulk
Recomp trades speed for overlap. You are trying to create enough energy availability to train well while keeping calories controlled enough to reduce fat mass.
That is why moderate expectations matter. The best signal is a trend of waist measurements, body weight, and gym performance improving together over several weeks.
How to use the output
Start with the calorie target and macro split, then hold it for two to three weeks before making changes. Short-term daily fluctuations are mostly water and glycogen.
If gym performance is collapsing, the plan is too aggressive. If body composition is not moving after three weeks of honest tracking, adjust calories by roughly 100 to 150 per day.
Frequently Asked Questions
Is body recomposition actually possible?
Yes. It is most realistic for beginners, intermediates returning from a layoff, or lifters with enough body fat to support training while eating at maintenance or a small deficit.
Should I recomp or cut first?
If body fat is already high, cutting is usually faster. Recomp is most attractive when you care about performance and appearance at the same time and do not want extreme phases.
How much protein should a recomp phase use?
A high-protein intake helps. Around 1.6 to 2.2 grams per kilogram of body weight is the most common evidence-based target range.
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Turn a recomposition plan into weekly feedback
Track body measurements, calories, and training load inside BodyRecomp so your recomposition phase is guided by trends instead of guesswork.