Body Recomposition Calculator
Discover the perfect calorie and macro amounts for body recomp with our customizable calculator.
What is body recomposition?
Body recomposition is the process of improving your body composition by increasing muscle mass and decreasing fat simultaneously.
Favorable body composition has many health benefits and improves athletic performance.
There is ample research-backed evidence showing it is entirely achievable. However, it requires a commitment to weight training and a nutrition plan.
How to do a body recomposition
Step 1: Enter your details into the calculator
If you know your body fat percentage (calculate here), choose Lean Mass Formula and input your percentage.
The lean mass method yields better results than weight and height alone.
Step 2: Choose your recomposition goal
- If you choose More Fat Loss, there will be less muscle gain.
- If you choose More Muscle Gain, there will be more muscle gain, but probably some fat gain.
- If you choose Even – it’s a compromise between the two.
Step 3: Take note of your calories and macros
The calculator will recommend your daily calorie and macro amounts. If you’re new to macros, you’ll need to get up to speed.
You will be told how much carb, protein, and fat you must eat daily. You can adjust this to show per meal to help you get an idea.
It’s best to eat more on workout days (the increased carbs fuel your workouts) and less on non-workout days. Protein remains relatively constant throughout – muscle recovery can happen anytime.
Step 4: Stick to a consistent workout routine.
Consistent workouts are not optional for body recomposition.
Your workouts must be resistance-based, not cardio-based. Do weight-bearing exercises rather than running or walking.
As a basis, we recommend this:
- Have three weight training sessions per week.
- Minimum of 30 minutes per session.
- Focus on compound movements.
For example, squats, deadlifts, pull-ups (or lat pull-downs) – rather than bicep curls, etc. - Rest only 30-60 seconds between sets (i.e., leave your phone at home).
- Three sets per exercise, 8-15 reps per set.
Step 5: Track your macros
For the maximum chance of success, you will want to track your macros.
This can be tricky.
If you’ve got the budget, use Factor Meals, which has consistent 500-550 calorie meals. These can form the basis of daily meals, and you can then add in protein shakes to meet the required calorie amount.
Step 6: Get enough sleep
It might seem odd, but let’s quote the research:
Sleep deprivation […] seems to create an “anti” body recomposition environment, where building muscle mass and losing FM [fat mass] would be less likely.
Step 7: Measure results
Rather than using basic scales, use an advanced scale system like Renpho. This gives far more precise body recomp metrics.
How long does it take to recompose your body?
We recommend a minimum of 8 weeks.
Take measurements (fat skinfold tests, photos, etc.) weekly. You can weigh yourself – but that won’t tell you anything about your body composition.
Depending on your results, you will want to adjust your settings.
If you need help, Coach Ted has helped hundreds achieve their goals.
How much protein should I choose?
- The default option (high) is best.
- Maximum is only for those doing longer, more intense weight-lifting workouts.
- Plant-based protein is set lower: It’s challenging to meet the protein macro without carbs and fats getting too high. If you are vegetarian or vegan and okay with 1-2 protein shakes daily, use the default option.
If I do extra workouts, do I need to account for the calories?
You can account for the extra calories if you do over three weight training sessions a week.
- Track your extra calories over a week.
- Be conservative (i.e., don’t overestimate).
- Enter them into the “Additional Weekly Calories.”
The additional energy expenditure will be allocated to the overall weekly algorithm.
If you need help, use the calorie burn calculator. Remember you are looking for extra calories expended over a week.
How many calories should I eat a day for a body recomposition?
There is no one-size-fits-all here. Calories and macros for body recomposition are highly individualized.
Your biological sex, height, weight, and activity level will predict your daily energy expenditure. By making minor adjustments to this, you can begin the process of gaining muscle while losing fat mass.
The technical bits – how to calculate calories for body recomp
- Apply the Mifflin-St Jeor equation to calculate your basal metabolic rate.
- If you know your body fat percentage, use the Katch-Mcardle formula.
- Multiply BMR by 1.2 to get your maintenance calories.
- Adjust the calorie amount for training days based on the goal:
+20 % for more muscle gain and +10% for more fat loss. - Adjust calorie amount for rest days based on the goal:
-5% for more muscle gain, -15% for more fat loss. - Calculate protein amount
The default is 0.95 grams protein/lb (~2 g / kg) of body weight. Plant-based is 0.65 g/lb. - Calculate the fat amount.
Calculate fat at 30% of daily calories. - Calculate the carb amount.
All remaining calories are allocated to carbs.
Yes 🤓. That’s why we made a calculator.
Is this the same as the macro calculator?
No, there are many differences.
The standard macro calculator is aimed at people wanting to lose weight, and exercise is optional.
There are differences in both the calorie calculation step and the macro calculation step.
How much cardio for a body recomposition?
The traditional bodybuilding method involves a ‘bulk’ phase (lots of calories + heavy weights), followed by a ‘cutting’ phase (reduced calories + lots of cardio).
Body recomposition is a different process. Cardio alone (such as steady-state running or walking for 20 mins+) won’t increase muscle mass.
You should keep cardio to a minimum. However, it’s good for the heart and mental health, so don’t give up going for bike rides or walks if this is your thing.
It’s a good idea to account for the extra energy expenditure from cardio.
If you burn a lot of calories through cardio, you will not achieve the desired body recomp results. You are not doing a body recomposition!
Help! I’m not getting the desired results
- “I’m gaining some muscle but not losing fat“
Adjust calories down lower. - If your goal is Even, change it to More Fat Loss.
- Are you eating more on workout days? And less on non-workout days?
I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.
Get nutrition assessment or explore 1-on-1 coaching.
Sources
- Barakat, C., Pearson, J., Escalante, G., Campbell, B., & De Souza, E. O. (2020). Body recomposition: can trained individuals build muscle and lose fat at the same time?. Strength & Conditioning Journal, 42(5), 7-21. (full text)
- Ribeiro, A. S., Pereira, L. C., Schoenfeld, B. J., Nunes, J. P., Kassiano, W., Nabuco, H. C., ... & Cyrino, E. S. (2022). Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training. Medicine and science in sports and exercise.Link
293 Comments
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Hi. I am a freshly turned 21yo looking to lose fat and gain muscle. I measure at 5’10.5 and 190pounds. For about the last month or 2 have been going to the gym 3-4 times a weeks. I usually do cardio and burn about 100cal before proceeding with weight training. Intermittent fasting and cutting about 250 cal from my maintenance with high protein low carb diets as well. I’m just lost on whether I am headed in the right direction with this or not?
Hi Sam, Given your stats, I’d start out with a 15-20% deficit just to speed up the fat loss side of things. Once you get closer to your body fat percentage goals you can cut back the deficit more.
Hi, I know you mentioned not adding tons of cardio it at all any, but I’m on the track team. So I can’t help but do tons of cardio. Is there a way to offset this caloric difference? Should I just eat more calories?
Hi Elena, Just track your runs/activity and then eat those calories back and you should be sweet.
Hi. I am aiming more towards the muscle growth aspect of body recomposition, have been doing well at keeping up with macros. But I am curious how much cardio I should be doing.
Hi Kyleigh, A couple days of cardio each week is good for cardiovascular health as well as activating muscle fibers that aren’t as involved with heavy lifting. Great job on tracking and hitting your macro targets consistently!
I started the program 3 weeks ago with these numbers (30M, 165lbs, 137.5 lean mass, 16.5%bf). After 3 weeks of weight training 3x/week and playing basketball for an hour every weekend (eating additional for calories burned), my numbers are (162.7lbs, 136.6 lean mass, 16%bf). How do I adjust to keep from losing weight/lean mass?
Hi Dylan, It’s best to evaluate every two weeks and then add a little if you need to. In your case, I’d add 150 calories daily and then evaluate again after 2 weeks. It’s about finding your sweet spot.
if I’m doing weight training sessions 4 times a week, do I add that to my additional calories on the calculator or do I eat the higher amount of calories (calories for training days) 4 times a week?
Hi Maddi, You would ave two different sets to use. One when you train and one when you aren’t training. So to calculate your training day, add the additional calories.
Circling back. Turns out my maintenance calories needed to be much higher than where I started. I ended up loses more weight than I wanted. Took some time to put some weight back on and now I’m back to 160lbs and 17% body fat and giving body recomp a try. I’m doing the following:
Rest: 3480 calories, 431 carbs, 115 fat and 180 protein
Rest: 2750 calories, 278 carbs, 87 fat and 180 protein
It’s been a few weeks and I’ve lost about a pound, 0.5% body fat, and some lean mass. Is normally to see losses across the board like that, or should I make an adjustment? If so what?
Hi Dylan, You are definitely a “data outlier” it’s pretty remarkable that you can eat 3480 calories and lose fat and muscle at 160 pounds. So the key would be to keep adding a little more so that you aren’t losing lean mass. Also it might be worth a checkup and some blood work because it seems like your might be having an nutrient absorption issue.
Dear Ted, I am lost in my Tdee. I am 43, female, 175cm,62kg, 20% body fat. I would like to get leaner and more toned but I cannot push my fat lower. I am on my macros and I do not have any problem with discipline,love healthy eating.The thing is – I work as a massage therapist,hard work 4x a week,6 hours hands on people,then I am keen on hiking on my days of 4-7hours and weightlifting 3-4x a week,30-40 minutes. I lost 7kg in 2020 but I cannot progress with fat percentage. Kcal between 1800-2100 a day, but as I work physically,sometimes I do not perform so well with dumbells and then sometimes I get ravenous. My feeling is that I do not eat enough,but am afraid to add…having a history of overeating in the past. What is your take on that, how many kcal should I be eating to lose recompose? I have used many calculators,but my work is a factor I do not find there.
Thank you. Kind regards. Lucie
Hi Lucie, Your numbers would be a little harder to calculate because of your active job and such. I would really have to spend time looking at all of that and then come up with a plan to get you where you want to be. It’s definitely not impossible and you may indeed be undereating on some really active days. Check out my coaching or my Macro Solution system that does have an option for me to do all your calculations. Sorry I can’t just give you a quick answer but like I said, your situation is a bit more complicated.
My BMR is 1981, I lift 6 days a week, currently no cardio, 16.7%bf, work form home so most exercise is from lifting. Looking to recomp, what should my cals be on training/non-training days? 35/M
Hi Bruce, you can use our calculator here to help you see what your exercise burn will be. Calories Burned Calculator Otherwise I’m willing to do your calculations for you as part of my Macros Solution program or coaching.
Just want to know if I’m heading in the right direction. Build muscle and lose body fat. 168lbs roughly 2500-2700 cal/day. Pull push legs 6 days training 45-1hr sessions. Steady intensity. 10-15000 steps/day from work and 15mins walk at least 5 days/week. I’m trying to stay in a deficit to lose fat on chest and core area.
Hi Malik, How tall are you?
5’9-5’10
Hi
Thank you for helping all of us. I am 40 years old Female, 5’6, and 138 lbs. I want to grown muscle mainly on my legs, glutes, and losing obliques and little lower belly fat. My goal is to tone and tighten plus gain muscle. I recently started weightlifting and strength training 3 times daily. I was told 1600 -1700 calories daily with very high protein will help me. Please help me because I really want to see results.
Hi Samira, Glad to help. You’ll want to eat more on days you are working out and less on days you aren’t. Also did you mean that strength training 3 times a week? 3 times daily might be too much as you have to give your muscles time to recover, repair, rebuild. Also, most of the time you don’t need very high protein. I’m always available to help you dial in those numbers so let me know if you need some expert help.
My training split is four days on and one day off repeat. Even if I add in the calories for the extra workouts do you think my rest days are not enough for this type of diet program?
Hi Leon, Recovery time depends on several factors, age being a big one.The older you are the more recovery time you need but I assume you’re working out muscle groups instead of full body training right?
Yes muscle groups
Sweet, you should be fine then. Just listen to your body and if you feel overly fatigued, take a couple rest days.
How much cardio do you consider too much? I currently do about 150 minutes a week and burn about 1500 additional calories per week with those workouts. Should I cut that down? Thank you!
Hi Rose, You probably shouldn’t do intense cardio on days you are also strength training, but apart from that you just have to make sure you are supporting the cardio workouts with enough nutrition.
What if you only have time for three workouts per week? How much/what level of cardio should you do? I am 5’3. 141 pounds. 53 age.
Hi Kelly, I’d shoot for at least 45 minutes and moderate intensity is fine. Fast walking, using the stairmaster, spin bike, or rower. Stuff like that.
Hello!Thank you for all the information you’ve shared.I’m 5″3 ft ,63 kg and my waist size is 35″.I don’t know what I’m doing wrong but I’ve tried every possible stomach exercise and I’m not losing any inches yet my glutes are growing.I normally eat 50 to 70 g of protein everyday.Plus I take 150 to 294 g of carbs and fat I take between 30 to 60 g.What am I doing wrong?I workout 4 days a week,and I eat the same everyday.Please help.
Hi Staicy, It doesn’t seem like your calculations are right and it seems like most days you’d be at maintenance or in a surplus especially on days you don’t work out. Let me know if you need some help with those.
Hi Ted,
I’m Asian female, 5″, 59kg, 39yo, 35% bodyfat. Never worked out in my life. Lost 20kg doing keto the past 3 years. I think I messed up and lost quite alot of muscle mass in the process. I have been trying to do body recomp the past week… did 20 mins of Kettlebell excercises, 3 times last week. I eat about 1300 calories a day, 80g Carbs, 90g protein, 50g Fat (I use a macro tracking app). But according to a body composition scale, although I lost 0.5kg, but i gained more subcutaneous fat % but lost more skeletal muscle %? Am I eating too little or too much? I tried your calculator… it shows I should be eating 166g of carbs and 55g of fat a day? Seems like a scary amount of carbs for a prediabetic like me. Can I reduce the amount of carbs and up the protein to adjust the shortfall for calories? Thanks in advance!
Hi A T, Nice work getting to a healthier weight and I think it’s great that you’re trying to restore muscle mass. Definitely keep up with the strength training and remember that calculators give you a good place to start but you can tweak the results a tad. You can also up the calories gradually and monitor your progress as you do so. If you need more help zeroing in on the best numbers and procedure, see my coaching options or my macro solution program.
Hello! Thankyou so much for your super usefull calculator! I’m asian, 158cm (5’18ft), 52kg (114.64lb), 25% body fat.
I’ve been doing weightlifting 3times/week @1.5hours, and used to eat 1.200kcals / day
I’ve been doing this for 8 months maybe but not much changes. Only 1pound down, 3% body fat down, and 1.5% body fat up
I dont know my mistake 😭😭 i always eat my protein 1.5 – 2g / kg. I also get enough sleep
Whats wrong with me??
Hi Jean, You’re eating 1200 now? If not how much are you eating on your training days? 3% down in fat and 1.5% up in muscle is actually pretty good, but could be a tad faster. When doing body recomp, the scale is never a great measure of progress but body fat percentage is.