Work out body recomposition estimate instantly with clear inputs, formula shown and shareable results.
Recomposition changes what the body is made of more than what it weighs. An 80 kg person at 24% fat holding 60.8 kg lean who gains 1.5 kg of muscle and reaches 18% fat would weigh 75.9 kg - only 4 kg less on the scale, despite losing 7.5 kg of fat. This is why scale weight alone hides real progress.
Lean mass after
lean = current lean + muscle gained
Target weight
target = lean / (1 - target body fat)
These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
Yes, in beginners, those returning from a break and people with higher body fat, provided protein and resistance training are adequate. It is slow for trained lifters.
Because fat lost and muscle gained partly cancel. Track waist circumference and photographs alongside weight.