What is Body Recomposition?

Body recomposition is the process of simultaneously losing body fat and gaining muscle mass. This approach aims to improve overall body composition by increasing lean muscle tissue while decreasing fat stores.

Unlike traditional bulking and cutting cycles, body recomposition focuses on gradual, sustainable changes to achieve a leaner, more muscular physique.

How to Use the Body Recomposition Calculator？

1. Enter Your Personal Information

• Select your gender from the dropdown menu.
• Input your age (between 18 and 100 years).
• Enter your current weight in kilograms (between 40 and 200 kg).
• Provide your height in centimeters (between 140 and 220 cm).
• Input your estimated body fat percentage (between 5% and 50%).

2. Choose Your Activity Level

Select the option that best describes your typical weekly activity:

• Sedentary: Little to no exercise
• Lightly active: Light exercise 1-3 days per week
• Moderately active: Moderate exercise 3-5 days per week
• Very active: Hard exercise 6-7 days per week
• Extra active: Very hard exercise and a physical job

3. Select Your Recomposition Goal

Choose from three options:

• More Fat Loss: Prioritizes fat reduction with slower muscle gain
• Balanced: Aims for equal focus on fat loss and muscle gain
• More Muscle Gain: Emphasizes muscle growth with slower fat loss

4. Calculate Your Results

Click the “Calculate” button to generate your personalized body recomposition plan.

The calculator will provide:

• Workout Day Calories: Higher calorie intake for training days
• Rest Day Calories: Lower calorie intake for non-training days
• Daily Protein: Recommended protein intake in grams
• Daily Fat: Recommended fat intake in grams
• Daily Carbs: Recommended carbohydrate intake in grams

5. Implement the Plan

Follow the calorie recommendations, eating more on workout days and less on rest days.

Stick to the suggested macronutrient breakdown, focusing on hitting your protein target.

Combine this nutrition plan with a consistent resistance training program for optimal results.

6. Monitor and Adjust

Track your progress by taking regular body measurements and progress photos.

Adjust your calorie intake if you’re not seeing desired changes after 2-3 weeks.

Be patient, as body recomposition is a gradual process that requires consistency over time.

By using this calculator and following the generated plan, you can optimize your nutrition to support your body recomposition goals. Remember that success also depends on proper training, adequate rest, and consistency in your efforts.