Body Recomposition Calculator

Calculate calories and macros for body recomposition — building muscle while losing fat. Get separate targets for training and rest days.

🔄 Body Recomposition

Weight (kg)

Height (cm)

Age (years)

Sex

Activity

Training Days (2,758 kcal)

Protein154 g

Carbs363 g

Fat77 g

Rest Days (2,131 kcal)

Protein140 g

Carbs233 g

Fat71 g

💡 How Body Recomposition Works

Body recomp uses calorie cycling: slight surplus on training days (+10% TDEE) for muscle building, moderate deficit on rest days (−15% TDEE) for fat loss. High protein throughout (2.0-2.2g/kg) preserves muscle.

This approach works best for beginners, those returning from a break, or anyone within 10-15% of their ideal body fat. Advanced lifters may need dedicated bulk/cut phases instead.

70 kg, TDEE 2,474: Training days 2,721 kcal (P:154g, C:292g, F:76g). Rest days 2,103 kcal (P:140g, C:176g, F:70g).