Body Recomp Calculator
Estimate the daily calorie intake and macronutrient distribution needed for body recomposition (losing fat while gaining muscle). Based on your weight, height, age, sex, activity level, and goals.
Published by:
isCalculator Editorial Team
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How to use this tool?
This calculator estimates daily calorie and macronutrient targets for body recomposition (simultaneous fat loss and muscle gain). It uses metric units (kg, cm).
- Enter your details: Sex, age (10–120), weight (20–300 kg), height (100–250 cm), activity level, and recomp goal.
- Choose a goal:
- Moderate Recomp: Eat at maintenance calories (balanced approach).
- Aggressive Recomp: Eat 300 kcal below maintenance (more fat loss).
- Click "Calculate". Your daily targets appear below.
- Read your results:
- Calories: Your daily energy target.
- Protein: 2.2 g per kg of body weight (supports muscle retention).
- Fat: 0.8 g per kg (essential for hormones).
- Carbs: Remaining calories after protein and fat.
Note: All values are rounded. Adjust based on your progress and hunger levels.
Previous Results
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Frequently Asked Questions
Body recomposition is the process of losing fat while gaining muscle simultaneously, often achieved through a balanced diet and consistent resistance training.
It provides estimates based on the Mifflin-St Jeor equation and general guidelines. Individual results may vary based on metabolism, adherence, and training.
This calculator is specifically designed for body recomposition. For pure weight loss or muscle gain, use dedicated calculators.
