Body Recomposition Calculator
Calculate targets for simultaneous fat loss and muscle gain
Body Recomposition Calculator
Build muscle and lose fat simultaneously with optimal nutrition
Current Fat Mass
16 kg
→ 12 kg
⟹
Current Lean Mass
64 kg
→ 68 kg
Your Recomposition Phases
Mini Cut Phase
4-6 weeks
1,800
calories/day
180g
Protein
150g
Carbs
60g
Fat
Maintenance Phase
2-4 weeks
2,300
calories/day
170g
Protein
250g
Carbs
75g
Fat
Lean Gain Phase
8-12 weeks
2,600
calories/day
175g
Protein
320g
Carbs
80g
Fat
6-Month Projection
Now
20% BF
Goal
15% BF
Expected: -4 kg fat, +2 kg muscle over 6 months
Training Recommendations
Strength Training
4x per week
Cardio
2-3x per week
Daily Steps
8,000-10,000
Recovery
7-9 hrs sleep
Recomposition Success Tips
- Protein is king: Aim for 1.6-2.2g per kg body weight daily
- Progressive overload: Gradually increase weight/reps each week
- Be patient: Body recomp is slower but more sustainable than extreme dieting
- Track progress: Take photos and measurements, not just weight
- Cycle phases: Alternate between mini-cuts and lean gains every 6-12 weeks
Body Recomposition
Optimize nutrition for losing fat while gaining muscle.