Body Recomposition Calculator
Body CompositionCalculate targets for simultaneous fat loss and muscle gain
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🔄
Body Recomposition Calculator
Build muscle and lose fat simultaneously with optimal nutrition
🔥
Current Fat Mass
16 kg
→ 12 kg
⟹
💪
Current Lean Mass
64 kg
→ 68 kg
📅 Your Recomposition Phases
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Mini Cut Phase
4-6 weeks
1,800
calories/day
180g
Protein
150g
Carbs
60g
Fat
⚖️
Maintenance Phase
2-4 weeks
2,300
calories/day
170g
Protein
250g
Carbs
75g
Fat
💪
Lean Gain Phase
8-12 weeks
2,600
calories/day
175g
Protein
320g
Carbs
80g
Fat
📈 6-Month Projection
Now
20% BF
Goal
15% BF
Expected: -4 kg fat, +2 kg muscle over 6 months
🏋️ Training Recommendations
🏋️
Strength Training
4x per week
🫀
Cardio
2-3x per week
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Daily Steps
8,000-10,000
😴
Recovery
7-9 hrs sleep
💡 Recomposition Success Tips
- Protein is king: Aim for 1.6-2.2g per kg body weight daily
- Progressive overload: Gradually increase weight/reps each week
- Be patient: Body recomp is slower but more sustainable than extreme dieting
- Track progress: Take photos and measurements, not just weight
- Cycle phases: Alternate between mini-cuts and lean gains every 6-12 weeks
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Body Recomposition
Optimize nutrition for losing fat while gaining muscle.