Body Recomposition Calculator

Don't know your BMR? Calculate it here

Realistic: 6-12 lbs per year for natural lifters

Sustainable: 0.5-1% bodyweight per week

The Power of Body Recomposition

Body recomposition is the holy grail of body composition: building muscle while simultaneously losing fat. Unlike traditional bulk/cut cycles, recomp improves your physique without extreme swings in body weight.

The metabolic advantage is profound. Every pound of muscle burns approximately 13 calories per day at rest, while fat only burns 4.5 calories. A 10 lb body recomp (+10 muscle, -10 fat) increases your BMR by 85 calories per day - that's 31,000 calories per year, or 9 lbs of fat, without changing your diet.

How to Achieve Body Recomposition

• High protein: 1.0-1.2g per lb bodyweight (preserves muscle in deficit)
• Modest deficit: 0-20% below maintenance (too aggressive prevents muscle gain)
• Progressive resistance training: 3-5x per week with compound movements
• Prioritize recovery: 7-9 hours sleep, manage stress
• Be patient: Recomp is slower than dedicated bulk/cut but yields superior long-term results

Who Can Do Body Recomposition?

Best Candidates:

• Beginners (first 1-2 years of training)
• Returning lifters after a break (muscle memory)
• Higher body fat (>20% men, >30% women)
• Within 10-15 lbs of goal weight

Advanced lifters near genetic potential should use dedicated bulk/cut phases for optimal results.

Tracking Recomp Progress

Scale weight often stays stable or drops slowly during recomp, which can be frustrating. Use these metrics instead:

• Progress photos: Weekly front/side/back photos (most important)
• Body measurements: Waist decreasing, chest/arms/shoulders increasing
• Strength gains: Progressive overload on compound lifts
• Fit of clothes: Pants looser, shirts tighter in shoulders/chest

Our training adaptations research explains the science of simultaneous muscle gain and fat loss.

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Our AI creates a complete body recomposition blueprint with training, nutrition, and supplementation tailored to YOUR current physique and goals.