How the recomp setting works
We estimate your TDEE and set calories 10% below it, half the deficit of our Cut setting. Protein is set at 2.2 g per kg of bodyweight (about 1 g per lb), the top of the common range, because high protein supports muscle gain while calories are slightly low. Fat is 25% of calories and carbs fill the rest. Every rule is on the methodology page.
Some people recomp at maintenance calories instead. If you are already fairly lean or the scale drops faster than you want, switch to Maintain and keep protein high.
Who body recomposition works best for
- Beginners who are new to resistance training.
- People returning to training after a break, who often regain muscle quickly.
- People with more body fat, who have more stored energy to draw on.
Trained, lean lifters can recomp too, but progress is slower. If you are already lean and want to add muscle quickly, a lean bulk is usually more efficient. If fat loss is the priority, a regular cut is faster.
Training is not optional
Recomposition only happens with a training signal. Lift weights two to four times a week, follow a program that adds weight or reps over time, and sleep enough to recover. Without resistance training, a small deficit is simply a slow diet.
How to track a recomp
The scale may barely move, because fat lost and muscle gained can cancel out. Track several signals instead:
- Waist measurement every one to two weeks, at the same time of day.
- Strength on your main lifts.
- Photos every four weeks in the same lighting.
- Weekly average bodyweight, to make sure it is flat or drifting slowly down rather than rising.
If your waist is shrinking and your lifts are rising, it is working, even if your weight is the same.
Body Recomp FAQ
Can you lose fat and build muscle at the same time?
Yes. Research reviews find it is common in beginners, people returning to training and people with higher body fat, and possible but slower in trained, lean lifters.
Should I eat at maintenance or a deficit for recomp?
Both can work. A small deficit (about 10%) tips progress toward fat loss; maintenance tips it toward muscle gain. Pick based on which matters more to you right now.
How much protein do I need for recomp?
Aim for the higher end of 1.6–2.2 g per kg (0.7–1 g per lb). The protein calculator gives your range.
How long does a recomp take?
Expect to judge it over months, not weeks. Visible changes usually take at least 8–12 weeks of consistent training and eating.
Do I need to know my body fat percentage?
No, but if you have a reasonable estimate, enter it: the calculator then uses the Katch-McArdle formula, which accounts for lean mass.
Sources
- Barakat C, et al. Body recomposition: can trained individuals build muscle and lose fat at the same time? Strength and Conditioning Journal, 2020.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the ISSN, 2017.
General information only, not medical advice. Talk to a qualified healthcare professional before changing your diet, especially if you are pregnant, breastfeeding, under 18 or managing a medical condition.