Body Recomposition Rechner
Berechnen Sie calorie und protein targets for body recomposition. Lose fat und build muscle simultaneously mit the right nutrition.
Target Calories
2,386 kcal/day
Target Calories vs Body Weight
Formel
How Body Recomposition Works
Body recomposition means losing fat while building muscle simultaneously, typically at or slightly below maintenance calories.
Formula
Recomp Calories = TDEE x 0.95 (slight deficit of 5%)
Protein = Lean Mass (kg) x 2.2 g/kg
Key Principles
Recomp works best for beginners, those returning from a break, or those with higher body fat.
Lösungsbeispiel
A 180 lb person at 20% body fat with moderate exercise.
- 01Lean mass = 180 * 0.80 = 144 lbs = 65.3 kg
- 02BMR estimate = 10 * 65.3 + 6.25 * 178 - 5 * 30 + 5 = 1,621 kcal
- 03TDEE = 1,621 * 1.55 = 2,513 kcal
- 04Recomp calories = 2,513 * 0.95 = 2,387 kcal/day
- 05Protein = 65.3 * 2.2 = 144 g/day
Häufig Gestellte Fragen
Can you really build muscle and lose fat at the same time?
Yes, especially for beginners, those returning after a layoff, or those with higher body fat. The process is slower than dedicated bulking or cutting phases.
How much protein do I need for recomp?
Aim for 0.8-1.0 g per pound of lean body mass, or roughly 1 g per pound of target body weight. Higher protein supports muscle retention in a slight deficit.
How long does body recomposition take?
Expect 3-6 months to see noticeable changes. The scale may not move much since you are replacing fat with muscle, which weighs more per unit volume.
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