Body Recomposition Calculator
Plan a body recomposition: maintenance calories, protein target, training split and the realistic monthly change in lean mass and fat.
About this tool
Body recomposition is the physique goal most people actually want: less fat, more muscle, same weight. This calculator sets maintenance calories, protein and realistic monthly expectations by training experience.
It also explains why the scale is a bad judge of recomp progress — a tape measure at the waist and your working weights tell the real story week to week.
FAQ
What is body recomposition?
Losing fat and gaining muscle at the same time, usually at maintenance calories with very high protein and progressive resistance training.
Who recomp works best for?
Beginners, people returning after a break, and those with higher body fat. Experienced lean lifters see little recomp — they need cut/bulk cycles.
Why does the scale not move?
Fat loss and muscle gain offset each other. Track waist measurements, photos and lifts instead of body weight alone.