Body Recomposition Calculator
Body recomposition means losing fat and building muscle at the same time. Enter your weight, body fat and target body fat to get your calorie and protein targets, the weight you'll likely end at, and a realistic timeline.
Body recomposition achieves simultaneous fat loss and muscle hypertrophy. It utilizes high protein (2.0–2.4 g/kg), progressive resistance training, and calorie cycling (maintenance on training days, 10–15% deficit on rest days).
Untrained or <1 yr: highest potential for simultaneous muscle gain and fat loss.
Target Recomposition Weight
BODY RECOMPOSITIONLose 6.6 kg of fat mass over ~12 weeks. Body recomposition simultaneously mobilizes stored triglycerides while facilitating myofibrillar protein synthesis through progressive resistance training and high protein intake.
Body Composition Shift Projection
| Metric | Current | Target Recomp Goal |
|---|---|---|
| Body Weight | 80 kg | 73.4 kg |
| Body Fat % | 22% | 15% |
| Lean Body Mass | 62.4 kg | 62.4 kg (preserved) |
| Fat Mass | 17.6 kg | 11 kg |
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Body Recomposition Calculator
- 1Enter your current weight, height, age, sex, and measured body fat percentage.
- 2Set your target body fat percentage and training experience level.
- 3Review your calorie cycling targets, high protein needs, and projected timeline.
Who can achieve body recomposition?
Recomposition is most potent in untrained beginners, individuals returning after a layoff (muscle memory), and individuals with higher body fat percentages who have substantial endogenous energy stores to fuel muscle synthesis.
Frequently Asked Questions
Is body recomposition possible?
Yes, especially for beginners, people returning to training, and those with higher body fat.
How long does a recomp take?
Visible change usually takes 3 to 6 months of consistent training and high protein.
Should I track weight during a recomp?
Weight may barely change, so track waist, photos, strength and body fat too.
Related Calculators
Fat-Free Mass Calculator
Calculate your fat-free mass and FFMI from weight, height and body fat %. See your normalized FFMI.
Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Protein Calculator
Calculate your daily protein requirements based on body weight, fitness goals, and training intensity.
Body Fat Calculator
Estimate your body fat percentage using the US Navy tape method or Deurenberg BMI equation.
Goal Weight Calculator
Set a realistic goal weight from a target BMI, body fat percentage or percent reduction.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water