Body Recomposition Calculator
Estimate lean mass from direct body fat, Navy tape measurements, or a blended method so you can compare body composition and track change cleanly.
| Formula | Inputs | Cue | Best use |
|---|---|---|---|
| Katch-McArdle | LBM, calories | 370 + 21.6 x LBM | Lean-mass rest burn |
| Cunningham | LBM, calories | 500 + 22 x LBM | Athletic baseline |
| Mifflin-St Jeor | W, H, A, sex | Whole-body BMR | General calorie anchor |
| Navy tape | Waist, neck, hip | Log10 tape formula | Body-fat estimate check |
| Phase | Calories | Protein | Best fit |
|---|---|---|---|
| Balanced | -5% to 0% | 2.1-2.3 g/kg | Most recomp starts |
| Fat-loss | -15% to -20% | 2.3-2.6 g/kg | Higher BF start |
| Lean-gain | +3% to +8% | 1.8-2.0 g/kg | Hard training |
| Maintenance | 0% | 2.0-2.2 g/kg | Hold and recover |
| Tier | Men BF % | Women BF % | Recomp cue |
|---|---|---|---|
| Essential | 2-5 | 10-13 | Short, cautious phases |
| Athletic | 6-13 | 14-20 | High muscle retention |
| Fit | 14-17 | 21-24 | Best middle ground |
| Average | 18-24 | 25-31 | Fat-loss bias helps |
| Profile | Goal BF | Weekly trend | Read |
|---|---|---|---|
| Desk worker | 14-16% | -0.3 to -0.6 lb | Small deficit, high protein |
| Beginner recomp | 15-18% | -0.1 to +0.1 lb | Train hard and hold calories |
| Strength female | 21-24% | -0.2 to -0.4 lb | Moderate deficit, more volume |
| Masters athlete | 13-17% | -0.1 to +0.2 lb | Recover well, keep strength |
Body recomposition is the process of simultaneously reducing body fat and strengthening muscle. It is commonly described as reducing fat amount during preservation or growth of lean mass usually without changes in the whole weight. Rather than typical diet, it forms a lifestyle where fitness and nutrition lead to positive changes in the proportion of fat and muscle body.
It became popular in the world of sporting preparation and nutrition, especially between bodybuilders and trainees.
Lose Fat and Gain Muscle at the Same Time
Body recomposition intends to radically alter the physical structure, not only the weight on the scale. The scale number commonly decides about victory, but for real health and welfare it does not show everything. That method offers a more precise and long-lasting way to a slimer, stronger body, than simply reducing the weight.
For years the fitness industry considered that impossible, requiring changes between bulking and cutting. But many controlled studies about resistance-trained folks proved that body recomposition works. It works even for expert lifters, not only newcomers.
Body recomposition works well for beginners and overweight people, because they more strongly react to training stress and have enough fat energy for muscle growth. Overweight people can eat in a calorie deficit, even so use stored energy for building muscle. Similarly stand some trained folks, that paused because of injury; thanks to muscle memory, they quickly regain force, so body recomposition happens commonly.
For body recomposition you are advised to eat at maintenance or a little calorie deficit of approximately 100 to 200 calories under maintenance. Proteins are around 1.6 to 2.2 grams each kilo of weight. Main are progressive overload with three to five strength sessions weekly.
Four to five resistance sessions with cardio as running or swimming helps to promote the hearing.
Newcomers hope to win around 0.25 to 0.75 kilos of muscle monthly, with visible impacts after eight to sixteen weeks. Intermediates progress more slowly. With progressive overload in a little deficit the body attacks fat stocks.
When you intend body recomposition, the real success is growing lean mass while reducing fat, not only following weightloss.
