Plan simultaneous fat loss and muscle gain with calorie and protein targets.
Recomposition needs a modest rather than aggressive deficit, because a large deficit prevents muscle gain. High protein intake and resistance training are what preserve lean mass during the deficit. Losing more than about 0.7 per cent of bodyweight weekly typically costs lean mass, which defeats the purpose of recomposition.
Body Recomposition
Deficit = fat to lose × 7,700 kcal/kg, spread across the timeframe
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition.
Deficit = fat to lose × 7,700 kcal/kg, spread across the timeframe Recomposition needs a modest rather than aggressive deficit, because a large deficit prevents muscle gain. High protein intake and resistance training are what preserve lean mass during the deficit.
Losing more than about 0.7 per cent of bodyweight weekly typically costs lean mass, which defeats the purpose of recomposition.
This calculator takes 5 inputs: Current weight, Current body fat, Target body fat, Maintenance calories, Timeframe. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.