Body Recomposition Calculator
Plan simultaneous fat loss and muscle gain with calorie and protein targets.
About Body Recomposition Calculator
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.
Formula
Body Recomposition
Deficit = fat to lose × 7,700 kcal/kg, spread across the timeframe
- 7,700 kcal
- Approximate energy content of one kilogram of body fat
- recomposition
- Losing fat and gaining muscle simultaneously, which requires a modest deficit
Worked example
With the default values below, Body Recomposition Calculator returns Daily Calorie Target of 2,238. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Current weightaccepts 30–250 kg
- 82 kg
- Current body fataccepts 3–60 %
- 22 %
- Target body fataccepts 3–60 %
- 15 %
- Maintenance caloriesminimum 800 kcal
- 2,600 kcal
- Timeframeminimum 1 weeks
- 20 weeks
Results
- Daily Calorie Target
- 2,238 kcal
- Fat to Lose
- 6.58 kg
- Daily Protein Target
- 141 g
- Projected Weight
- 76.42 kg
- Feasibility
- Realistic rate for simultaneous fat loss and muscle retention
Step by step
- 1Values used
- 2Body Recomposition
- 3Daily Calorie Target= 2,238 kcal
- 4Fat to Lose= 6.58 kg
- 5Daily Protein Target= 141 g
- 6Projected Weight= 76.42 kg
- 7Feasibility= Realistic rate for simultaneous fat loss and muscle retention
Assumptions and limits
- The result is derived only from the 5 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- 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.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
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.
Frequently Asked Questions
How is Body Recomposition calculated?
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.
Why does Body Recomposition matter?
Losing more than about 0.7 per cent of bodyweight weekly typically costs lean mass, which defeats the purpose of recomposition.
What values do I need to enter?
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.