Body Recomposition Calculator
Estimate calorie and protein targets for body recomposition (simultaneously losing fat and building muscle).
lbs
%
Target Calories
2,386 kcal/day
Protein Target144 g/day
Lean Body Mass144 lbs
Fat Mass36 lbs
Target Calories vs Body Weight
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.
Example Calculation
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
Frequently Asked Questions
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