Body Recomposition Calculator

Category: Fitness
- May 19, 2025
| |

Calculate your optimal nutrition and exercise targets for body recomposition - the process of simultaneously losing fat and gaining muscle. This calculator provides personalized macronutrient targets, calorie goals, and training recommendations.

Personal Information

%
Estimate using our body fat estimator

Activity & Goals

Fat Loss Muscle Gain
Balanced

Understanding Body Recomposition

Body recomposition refers to the process of losing body fat and gaining muscle mass simultaneously. While traditionally many fitness approaches focused on either bulking (gaining muscle with some fat) or cutting (losing fat while potentially losing some muscle), recomposition aims to achieve both goals at once through strategic nutrition and training.

Key Principles of Body Recomposition
  • Protein Intake: Higher protein consumption (1.6-2.4g per kg of bodyweight) supports muscle protein synthesis and retention while in a caloric deficit or at maintenance.
  • Caloric Management: Small deficit or maintenance calories allows for fat loss while providing sufficient energy for muscle growth, especially for beginners and intermediates.
  • Progressive Overload: Consistently challenging muscles through increasing resistance is essential for muscle hypertrophy.
  • Recovery: Adequate sleep and rest between training sessions allows for repair and growth of muscle tissue.
  • Consistency: Body recomposition is typically a slower process than traditional bulk/cut cycles, requiring patience and adherence.
Who Can Benefit Most from Recomposition?
  • Beginners: Those new to resistance training have high potential for simultaneous fat loss and muscle gain.
  • Detrained Individuals: People returning to training after a layoff can regain muscle relatively quickly while losing fat.
  • Individuals with Higher Body Fat: Higher body fat percentages (>20% for men, >30% for women) create favorable conditions for recomposition.
  • Those Taking a Long-Term Approach: Individuals willing to accept slower, more sustainable progress rather than rapid changes.

Disclaimer: This calculator provides estimates based on scientific research and general recommendations. Individual results may vary based on genetics, consistency, sleep quality, stress levels, and other factors. Always consult with a healthcare professional before beginning any new diet or exercise program, especially if you have pre-existing health conditions.

What Is the Body Recomposition Calculator?

The Body Recomposition Calculator is a free interactive tool that helps you determine how to effectively lose fat and gain muscle at the same time. Instead of focusing only on weight loss or muscle building separately, this tool creates a personalized plan combining both. It uses your physical stats, goals, and preferences to provide daily calorie targets, macronutrient breakdowns, training suggestions, and more.

This calculator is especially useful for anyone who wants to achieve a leaner, more muscular physique without cycling between bulking and cutting phases. It also functions as a Calorie Calculator, Macro Calculator, Body Fat Calculator, and BMR Calculator — all in one place.

Formula Used

BMR (Basal Metabolic Rate):
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Level Multiplier
(e.g., sedentary = 1.2, moderate = 1.55, very active = 1.725)
Protein Requirement:
Protein (g) = Body Weight (kg) × Protein Factor (1.6 – 2.4 g/kg based on preference)

How to Use the Calculator

Follow these simple steps to get your customized plan:

  • Enter your personal info — age, gender, height, weight, and estimated body fat percentage.
  • Select your activity level to estimate your energy needs.
  • Adjust your goals using the slider to choose between fat loss, muscle gain, or balance.
  • Pick a diet style such as balanced, low carb, or high protein.
  • Choose advanced options (optional), like carb cycling or meal timing, for greater detail.
  • Click “Calculate My Plan” to view your daily calorie intake, macros, workout split, and progress estimates.

Key Features

  • Calculates your daily calorie needs using TDEE and BMR formulas.
  • Provides a detailed macronutrient breakdown for protein, carbs, and fats.
  • Includes a body fat percentage estimator based on visual selections.
  • Suggests training splits and cardio based on your workout frequency.
  • Optional advanced tools for meal timing and carb cycling.
  • Gives expected monthly changes in fat, muscle, weight, and body fat %.

How This Calculator Helps

This is more than a basic BMI tool or calorie counter — it’s a complete body composition guide for anyone looking to improve their physique. By combining calorie tracking, muscle gain planning, and fat loss estimation, it helps you:

  • Set realistic and effective Fitness goals.
  • Optimize your calorie consumption guide for better results.
  • Use your lean body mass to guide protein intake and training load.
  • Track your expected monthly progress to stay motivated and consistent.
  • Save time by using one Nutrition and training tracker instead of multiple tools.

Frequently Asked Questions (FAQ)

Can this calculator help with weight loss?

Yes. The calculator provides a calorie deficit guide that promotes fat loss while preserving muscle. You can shift the slider to focus more on fat loss if that’s your main goal.

Is this a substitute for a BMI Calculator?

It includes similar insights. While BMI is a general indicator, this tool goes further by factoring in body fat percentage, lean mass, and muscle gain potential.

Do I need to know my exact body fat %?

No. You can estimate it using the built-in body fat estimator that provides visual references based on physique types.

What’s the difference between BMR and TDEE?

BMR is the number of calories your body burns at rest. TDEE adjusts that number based on your activity level to show how many calories you need daily to maintain weight.

Is this suitable for beginners?

Yes. Whether you're just starting or getting back into training, this calculator adjusts results based on your experience level and helps create realistic expectations.

Related Calculators and Tools

  • Calorie Calculator — understand your daily calorie needs.
  • BMI Calculator — check your body mass index for basic Health screening.
  • Body Fat Calculator — estimate your fat percentage for better body composition planning.
  • BMR Calculator — know your base energy needs for survival and rest.
  • Lean Body Mass Calculator — assess muscle mass and guide protein intake.
  • Ideal Weight Calculator — get a target weight range for your height and age.