Body Recomp Calculator
Use this free body recomp calculator to set calories and protein targets for losing fat while building muscle.
Health information notice: Results are estimates based on general formulas and may not reflect individual circumstances. This tool is not a diagnosis or substitute for personalized advice from a qualified healthcare professional.
How the body recomp calculator works
Training-day calories equal maintenance (TDEE); rest days are about 10% lower. Protein is 2.2 g per kg, fat 25% of calories and carbs fill the rest.
Frequently asked questions
What is body recomposition?
It means losing fat and gaining muscle at the same time, which works best for beginners, returning lifters and people with higher body fat.
Results are estimates for general information only. They are not a substitute for professional advice where applicable. Found a mistake? Report an error.