Body Recomposition Calculator
Calculate your calorie and protein targets for body recomposition — simultaneously losing fat and building muscle. Based on lean body mass and TDEE.
Reviewed for accuracy by Marcus Webb and the Blueprint Dynamics editorial team (last updated July 2026). Our calculators use primary-source formulas and are cross-checked against IRS publications, Fannie Mae guidelines, and Federal Reserve data. Learn more about our methodology.
Lose fat and build muscle simultaneously — calorie and protein targets for body recomp
Recomp Calorie Target
2698 cal/day
100 cal below TDEE (2798)
Daily Protein Target
144g
1g per lb of lean mass
Current Lean Mass
144.3 lbs
Goal Weight
169.8 lbs
Est. Timeline
31 wks
What body recomposition means
Body recomposition is the process of simultaneously losing fat mass and gaining muscle mass. It's often dismissed as impossible because traditional advice treats fat loss and muscle gain as mutually exclusive — fat loss requires a calorie deficit, muscle gain requires a surplus. But this is an oversimplification. The body can partition calories between fat burning and muscle building at the same time, particularly under specific conditions.
Who can recomp effectively
Beginners with resistance training (less than 1–2 years of consistent lifting) experience the fastest recomposition results because they benefit from "newbie gains" — a period of rapid muscle adaptation that occurs even in a calorie deficit. People returning to training after a break (6+ months) also regain muscle efficiently due to muscle memory. Individuals with higher body fat (above 20% for men, above 28% for women) have abundant stored energy to fuel muscle growth while in a modest deficit. Lean, experienced lifters have the hardest time recomping and typically see better results from dedicated bulk/cut cycles.
The nutritional and training requirements
Successful recomposition requires three things in combination: a modest calorie deficit (100–300 calories below TDEE — aggressive deficits sacrifice too much muscle); high protein intake (0.7–1.0g per pound of body weight to supply amino acids for muscle protein synthesis while in a deficit); and progressive resistance training at least 3 days per week with sufficient volume and progressive overload. All three must be in place — training without protein surplus yields poor muscle retention, and protein without training won't build muscle.
How to track progress
Scale weight is a poor metric for recomposition since muscle gain can offset fat loss, leaving the number unchanged even as your body composition improves significantly. Better tracking methods: weekly progress photos under consistent lighting, body measurements (waist, hips, arms, chest), how clothes fit, and performance metrics in the gym (strength on compound lifts). DEXA scans provide the most accurate body composition data and are worth doing every 3–6 months if available. Expect slower visible change than a dedicated cut, but changes in how your body looks and feels are the relevant outcome.
Realistic timelines
Natural recomposition is slow relative to dedicated bulk or cut phases. Realistic rates: beginners may lose 1–2 lbs of fat and gain 1–2 lbs of muscle per month in the early months. Intermediate lifters might achieve 0.5 lbs of fat loss with 0.25–0.5 lbs of muscle gain per month. After 12 weeks of consistent effort with no weight change on the scale, many people are significantly leaner and more muscular — which becomes apparent when they drop a clothing size despite unchanged body weight.