Body Recomposition Calculator
What is body recomposition?
Body recomposition means losing fat and gaining muscle at the same time, rather than focusing only on the number on the scale. It works best when you eat near maintenance calories with high protein and follow a progressive resistance-training program — so your weight may stay stable while your body composition improves.
This calculator estimates your lean body mass from your weight and body-fat percentage, calculates maintenance calories, and adjusts them based on your goal and training experience. Beginners and those with more fat to lose can recomp fastest; advanced trainees see slower simultaneous gains.
Frequently asked questions
Can you build muscle and lose fat at the same time?
Yes — it's called body recomposition. It's most effective for beginners, people returning after a break, and those with higher body fat, especially with high protein intake and consistent resistance training near maintenance calories.
How are calories and macros set for recomposition?
The calculator estimates maintenance calories from your lean body mass and activity, then applies a small adjustment based on your goal. Protein is set high (around 2.2 g per kg of lean mass) to support muscle while fat is lost.
How long does body recomposition take?
It's a gradual process, usually measured over months rather than weeks. Because fat loss and muscle gain happen slowly and simultaneously, scale weight can stay flat even as your shape changes — track measurements and photos too.
Do I need to know my body fat percentage?
Yes, an estimate is needed because the calculation is based on lean body mass. Use the body fat percentage calculator if you're unsure of your current level.
Related calculators
- BMR Calculator — find your resting calorie burn.
- Macronutrient Calculator — fine-tune your protein, carbs, and fat.
- Body Fat Percentage Calculator — estimate the body fat % this tool needs.