Body Recomposition Calculator
Estimate your daily calorie and macronutrient targets for body recomposition (lose fat and gain muscle simultaneously) based on your body metrics and activity level.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Body Recomposition Calculator
- Enter your details: Fill in Gender, Age (10–120 years), Height (in cm), Weight (in kg), and Body Fat % (3–60%). All values must be in metric units.
- Select activity level: Choose the option that best matches your weekly exercise routine (from Sedentary to Extra active).
- Choose your goal: Pick Body Recomposition (maintain weight), Mild Cut (lose fat), or Mild Bulk (gain muscle).
- Click “Calculate”: The calculator will show your BMR, TDEE, and Adjusted Calories for your goal, plus recommended Protein, Fat, and Carbs (in grams).
- Use the results: Follow the daily calorie and macronutrient targets to guide your nutrition for body recomposition, fat loss, or muscle gain.
Note: This calculator uses the Mifflin-St Jeor equation and metric units only (cm, kg). Ensure your body fat % is accurate for best results.
Previous Results
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Frequently Asked Questions
Body recomposition is the process of losing fat and gaining muscle simultaneously, often through a balanced diet and resistance training.
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation: for men, 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5; for women, 10 x weight + 6.25 x height - 5 x age - 161.
Body fat percentage is used to estimate lean body mass, which determines protein and fat requirements for muscle maintenance and growth.
