Body Recomposition Calculator

Losing fat while holding onto muscle is the goal of body recomposition, and it asks for more precision than a plain weight-loss plan. Where aggressive dieting often burns through lean tissue alongside fat, this approach is engineered to shift your composition without that cost. As metabolic health and sustainable training draw more attention in 2026, dialing in calories and protein with this kind of accuracy has become central to results that actually last.

The calculation moves through several grounded steps. It begins with your Basal Metabolic Rate, estimated through the Mifflin-St Jeor equation, which is prized for its reliability. An activity multiplier then scales that up to your Total Daily Energy Expenditure, and a moderate deficit, usually 10-20% below TDEE, is applied to drive fat loss while still fueling muscle maintenance. Protein is set toward the upper end, generally 1.8-2.2 grams per kilogram of body weight, to keep muscle protein synthesis well supported.

Recomposition rewards patience far more than speed, and visible change tends to arrive slowly. Slashing calories too hard is the usual misstep, since it invites muscle loss and metabolic slowdown that make later fat loss tougher to come by. Treat these figures as a starting point: bodies respond differently, so watch your progress and how you feel, then adjust in small increments from there.