Calculadora de Recomposición Corporal — Fórmula

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

  • Eat at or just below maintenance calories
  • Prioritize high protein intake (1g per lb of lean mass)
  • Lift heavy with progressive overload
  • Get adequate sleep (7-9 hours)

    • Recomp works best for beginners, those returning from a break, or those with higher body fat.

    Ejemplo Resuelto

    A 180 lb person at 20% body fat with moderate exercise.

    1. Lean mass = 180 * 0.80 = 144 lbs = 65.3 kg
    2. BMR estimate = 10 * 65.3 + 6.25 * 178 - 5 * 30 + 5 = 1,621 kcal
    3. TDEE = 1,621 * 1.55 = 2,513 kcal
    4. Recomp calories = 2,513 * 0.95 = 2,387 kcal/day
    5. Protein = 65.3 * 2.2 = 144 g/day