Body Recomposition Calculator
Body recomposition means losing fat and gaining muscle at the same time. Unlike traditional bulk/cut cycles, recomposition uses strategic calorie and macro cycling around your training days to fuel muscle growth while tapping into fat stores on rest days.
Enter your details
Your Body Recomp Plan
ExampleExample figures, not your own. Worked for a moderately active 30 year old man of 80 kg and 175 cm. Enter your own details and press Calculate.
Maintenance TDEE
2,711kcal/day
11,343 kJ/day
Daily Protein Target
176g/day
2.2g per kg body weightTraining Day (+10% surplus)
Calories
2,982
12,477 kJ
Protein
176g
Carbs
421g
Fat
66g
Rest Day (-20% deficit)
Calories
2,169
9,075 kJ
Protein
176g
Carbs
177g
Fat
84g
How It Works
Your TDEE is calculated using the Mifflin-St Jeor equation and activity multiplier. On training days, you eat at a slight surplus (10% above TDEE) with high protein and carbs to fuel muscle growth. On rest days, you eat at a moderate deficit (20% below TDEE) with high protein and fat to promote fat burning. Protein stays high at 2.2g per kg of body weight throughout.
How to use it
- 1Select your gender and enter your age, weight, and height
- 2Select your activity level
- 3Click "Calculate" to see your training day and rest day macros
- 4Follow training day macros on days you lift weights
- 5Follow rest day macros on non-training days
Quick Reference
| Day Type | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Training Day | TDEE + 10% | 2.2 g/kg | High (remaining cals) | 20% of cals |
| Rest Day | TDEE - 20% | 2.2 g/kg | Low (remaining cals) | 35% of cals |
| - | - | - | - | - |
| Weekly Avg (4 train / 3 rest) | Near maintenance | Constant | Cycling | Cycling |
Protein stays constant at 2.2g per kg body weight every day. Carbs and fat are cycled around training to optimise performance and recovery.
Body Recomposition Macro Cycling
- BMR
- = Basal Metabolic Rate from Mifflin-St Jeor equation
- TDEE
- = Total Daily Energy Expenditure
This approach works best for beginners, those returning to training, or those with higher body fat. Advanced lifters may need dedicated bulk/cut cycles for optimal results.