Body Recomposition Calculator

Calculate calories and protein for losing fat while maintaining muscle mass.
lbs
%
%

Target Weight

158.8 lbs

Fat to Lose

21.2 lbs

Timeline

~22 weeks

Body Composition

Lean Mass135.0 lbs
Fat Mass45.0 lbs
Target Weight158.8 lbs
Daily Calorie Target2000 cal
Protein Target135g/day (1g/lb lean mass)

Use the Body Recomposition Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.

How It Works

This Body Recomposition Calculator helps you determine the optimal calorie and protein intake to simultaneously lose fat and preserve valuable muscle mass. Unlike traditional weight loss strategies that can lead to muscle catabolism, this approach focuses on maximizing body composition improvements. In 2026, with increasing awareness of metabolic health and sustainable fitness, precise nutritional guidance like this is more crucial than ever for achieving lasting results.

Our calculator utilizes a multi-step methodology based on established scientific principles. First, it estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, widely recognized for its accuracy. Then, it incorporates an activity multiplier to determine your Total Daily Energy Expenditure (TDEE), and subsequently sets a moderate calorie deficit (typically 10-20% below TDEE) to encourage fat loss while providing sufficient energy for muscle maintenance. Protein intake is calculated at a higher end of the spectrum, generally 1.8-2.2 grams per kilogram of body weight, to support muscle protein synthesis.

Achieving body recomposition requires consistency and patience; results are not immediate. A common mistake is drastic calorie restriction, which can lead to muscle loss and metabolic adaptation, making future fat loss harder. Remember that these are starting guidelines, and individual responses can vary, so be prepared to make slight adjustments based on your progress and how your body feels.

Example: Sarah's Body Recomposition Plan

  1. 1 Sarah, a 30-year-old female, is 165 cm tall, weighs 70 kg, and exercises moderately 3-5 times a week. She wants to reduce her body fat percentage from 28% to 22% by June 2026.
  2. 2 Using the Mifflin-St Jeor equation, her BMR is estimated at 1445 calories. With a moderate activity multiplier of 1.55, her TDEE is approximately 2240 calories. To achieve a sustainable fat loss, a 15% deficit is applied, resulting in a target daily intake of 1904 calories. For muscle preservation, her protein intake is set at 2.0g/kg, meaning 140 grams of protein per day.
  3. 3 Sarah's daily targets for body recomposition are: 1904 calories and 140 grams of protein.
  4. 4 This plan provides Sarah with a calorie deficit sufficient for fat loss while ensuring adequate protein to maintain muscle mass during her journey to a lower body fat percentage by mid-2026. She should monitor her progress weekly and adjust her intake slightly if necessary.

Source: CDC · Last updated: April 2026

Frequently Asked Questions

Can you lose fat and gain muscle at the same time?
Yes, especially if you are a beginner, returning from a break, or carrying significant body fat. Eat at a slight caloric deficit (200-300 calories below maintenance), consume 1g protein per pound of body weight, and strength train 3-4 times per week.
How many calories should I eat for body recomposition?
Eat at maintenance calories or a very slight deficit (100-300 below TDEE). Prioritize protein at 0.8-1.2g per pound of body weight. The protein intake is more important than the total calorie target.
How long does body recomposition take?
Noticeable body recomposition results take 8-16 weeks with consistent training and nutrition. Beginners see faster results. Progress is best tracked with body measurements, photos, and strength gains rather than scale weight.

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