Body Recomposition Calculator
Calculate your calorie and macro targets for body recomposition — losing fat while building muscle at the same time. Get separate nutrition plans for training days and rest days based on the Mifflin-St Jeor equation. 100% private.
What Is Body Recomposition?
Body recomposition is the process of losing body fat and building lean muscle mass at the same time. Unlike traditional bulking and cutting cycles, recomposition uses calorie cycling — eating slightly more on training days and slightly less on rest days — to fuel muscle growth while maintaining an overall mild deficit for fat loss. Based on the Mifflin-St Jeor equation, this calculator provides personalized daily calorie and macronutrient targets for both training and rest days.
Mifflin-St Jeor BMR Equation
Male BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Female BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Training Day = TDEE + 5-10% surplus
Rest Day = TDEE - 10-15% deficit
How Body Recomposition Macros Work
Protein is the most critical macronutrient for recomposition. Research recommends 1.0 to 1.2 grams of protein per pound of body weight to maximize muscle protein synthesis while in a deficit. Dietary fat is set at 0.3 to 0.4 grams per pound to support hormone production, especially testosterone. The remaining calories come from carbohydrates, which are higher on training days to fuel workouts and recovery, and lower on rest days when energy demands are reduced.
Who Should Try Body Recomposition?
Body recomposition works best for beginners to intermediate lifters, people returning to training after a break, and those with moderate body fat (15-25% for men, 25-35% for women). Advanced athletes with low body fat may find traditional bulk/cut cycles more effective. If you have a body fat estimate, entering it improves the accuracy of your protein recommendation. The key to successful recomp is consistency — tracking your training day and rest day nutrition, lifting progressively heavier weights, and getting adequate sleep for recovery.
Tips for Successful Recomposition
Prioritize compound exercises like squats, deadlifts, bench press, and rows on training days. Aim for 3 to 6 resistance training sessions per week. Sleep 7 to 9 hours per night — growth hormone is released during deep sleep. Track your progress with body measurements and progress photos rather than the scale alone, since your weight may stay the same while your body composition improves dramatically. Weigh yourself at the same time each day and use weekly averages to track trends.