Calculadora de Recomposição Corporal — Formula
## 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.
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.
Exemplo Resolvido
A 180 lb person at 20% body fat with moderate exercise.
- Lean mass = 180 * 0.80 = 144 lbs = 65.3 kg
- BMR estimate = 10 * 65.3 + 6.25 * 178 - 5 * 30 + 5 = 1,621 kcal
- TDEE = 1,621 * 1.55 = 2,513 kcal
- Recomp calories = 2,513 * 0.95 = 2,387 kcal/day
- Protein = 65.3 * 2.2 = 144 g/day