Lean Body Mass Calculator
Lean vs fat mass.
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Fitness
Body Recomposition Calculator
Get maintenance calories, protein and a calorie-cycling plan to recomp.
Maintenance calories
—
Recomp target.
| Protein | — |
|---|---|
| Training day | — |
| Rest day | — |
| — |
Show our math
Enter your figures above to see the step-by-step working.
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How the Body Recomposition Calculator Works
Body recomposition means losing fat and building muscle at the same time, rather than bulking or cutting. The strategy is to eat close to your maintenance calories, keep protein high (about 1 gram per pound of body weight) and train with progressive resistance. This calculator estimates your maintenance calories and a simple calorie-cycling plan — a slight surplus on training days, a slight deficit on rest days.
Recomp is slower than dedicated bulking or cutting but keeps you lean throughout. Protein and hard training matter more than the exact calorie numbers.
maintenance = BMR × activity · protein ≈ 1 g per lb
Frequently Asked Questions
Can you build muscle and lose fat at once?
Yes — body recomposition — especially for beginners, those returning to training, or people with higher body fat. It’s slower than doing one at a time.
How many calories for recomp?
Around maintenance, cycled slightly — a small surplus on training days and a small deficit on rest days.
How much protein for recomp?
Roughly 1 gram per pound of body weight per day to support muscle growth while losing fat.
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