Body recomposition calculator.
Want to build muscle and lose fat at the same time? Enter your bodyweight, your current body-fat percentage, and the body fat you are aiming for - and this body recomposition calculator returns a recomp calorie target set at or near maintenance, a high daily protein goal to protect and build muscle, and a realistic timeline for the fat you want to drop while the scale barely moves.
Not sure? Estimate it with the body fat calculator.
Where you want to end up while holding weight roughly steady.
Sets your maintenance estimate - recomp runs at that number.
Recomp calorie target
2,700 kcal/day
at maintenance · bias to fat loss with a ~150 kcal trim to 2,550
High protein target
180g/day
Realistic timeline
6-12months
Your composition math
At maintenance the scale barely moves - track the mirror, waist, and strength on the bar, not just bodyweight.
the short answer
A body recomposition calculator sets three numbers: calories = your maintenance TDEE (a Katch-McArdle BMR from lean mass, times an activity multiplier), protein ≈ 1 gram per pound of bodyweight, and a timeline = fat to lose ÷ ~0.25-0.5 lb of fat per week. For a 180 lb lifter at 22% going to 15% body fat while moderately active, that is about 2,700 calories a day, 180 g of protein, and roughly 6 to 12 months to shed about 13 lb of fat while holding weight steady.
What body recomposition is and how this calculator works.
Body recomposition means building muscle and losing fat at the same time, instead of running separate bulk and cut phases. Because you gain muscle and lose fat in roughly equal measure, your total bodyweight stays close to flat while your shape changes - which is exactly why the scale is a poor progress marker here. The engine behind it is eating at or near maintenance, training hard enough to give muscle a reason to grow, and keeping protein high so your body has the material to add tissue while it burns fat for fuel.
This calculator builds your starting numbers in three steps. First it splits your bodyweight into lean mass and fat mass using your current body-fat percentage. Then it estimates maintenance calories from that lean mass with a Katch-McArdle BMR and your activity multiplier - and sets that as your recomp target, with an optional ~150 calorie trim to lean toward fat loss. Finally it works out how much fat sits between your current and target body-fat percentage and divides it by a realistic recomp pace to give a timeline:
BMR = 370 + 21.6 × lean mass (kg)
recomp calories = BMR × activity multiplier
protein = bodyweight (lb) × 1 g (≈ 2.2 g/kg)
fat to lose = weight × (current % - target %)
weeks = fat to lose ÷ 0.25 to 0.5 lb/week
A few honest caveats. Body-fat percentage from a caliper, scale, or tape is an estimate, so treat every number here as a starting point, not a verdict. Recomp is slower than a dedicated cut because you are not in a deficit - the fat comes off gradually while muscle fills in behind it. And it works best when there is room to work with, so beginners, returning lifters, and higher body-fat clients see the biggest gains from doing both at once. For the full picture of who it suits, read our guide to body recomposition.
How coaches program a recomp.
Recomposition is the answer to the request coaches hear constantly - "I want to build muscle but also lose this fat." For the right client it is a real strategy, not a compromise. You set calories at maintenance, push protein toward 1 gram per pound, program progressive strength work, and then judge success on measurements, progress photos, and bar strength rather than the scale, which is designed to stay flat. The hard part is patience: a recomp is measured in months, and clients who only weigh themselves will think nothing is happening.
That is where a coaching platform earns its keep. You store each client's calorie and protein targets, build their meals with a meal planner, and collect waist measurements and progress photos through a branded client app so the slow, real signal is right in front of you every check-in. Instead of hunting for progress in a spreadsheet, you read the trend and nudge calories or training when the composition math tells you to.
Run a recomp for every client - and see the slow progress clearly.
Coachway lets you set calorie and protein targets per client, build their meals from 1,100+ recipes, and track weight, waist, and progress photos side by side inside a branded client app - so a recomp reads as real change instead of a flat scale. It is the operating system for online fitness and nutrition coaches, with every feature included from EUR 69 a month for your first five clients.
See how Coachway worksBody recomposition calculator FAQ.
What is a body recomposition calculator?
A body recomposition calculator estimates the calorie and protein targets to build muscle and lose fat at the same time, rather than bulking and cutting in separate phases. You enter your bodyweight, current body-fat percentage, and a target body-fat percentage. It returns a recomp calorie target set at or near your maintenance level, a high daily protein goal, and a realistic timeline for the fat you want to lose while holding your weight roughly steady.
How many calories do you eat for body recomposition?
Recomp runs at or very near maintenance - not in a big deficit and not in a surplus. This calculator estimates maintenance from your lean body mass (a Katch-McArdle BMR) times an activity multiplier, then sets that as your recomp target. Many coaches trim 100 to 200 calories, or run a small deficit on rest days and maintenance on training days, to bias the result toward fat loss while still feeding muscle growth.
How much protein for body recomposition?
Protein is the lever that lets you lose fat and gain muscle at the same intake, so keep it high - roughly 1 gram per pound of bodyweight, or about 2.2 grams per kilogram. This calculator shows that daily protein target in grams. If you carry a lot of body fat, basing protein on your target bodyweight or lean mass instead of total weight keeps the number sensible rather than overshooting.
How long does body recomposition take?
Longer than a straight cut, because at maintenance the scale barely moves while composition shifts underneath. This calculator divides the fat you want to lose by a realistic recomp rate of about 0.25 to 0.5 pounds of fat per week, so dropping 10 pounds of fat lands somewhere around 5 to 9 months. Beginners and returning lifters move faster; lean, well-trained lifters move slower and often do better with dedicated bulk and cut phases.
Who does body recomposition actually work for?
Recomposition works best for beginners, people returning after a training layoff, and anyone with higher body fat - each group has a wide margin to gain muscle and lose fat at once. The leaner and more trained you are, the smaller that margin gets, and the more a focused surplus or deficit tends to beat trying to do both together. The calculator gives you starting numbers; your strength on the bar and your monthly measurements decide whether recomp is the right call.
This calculator is general information, not medical or nutrition advice. Calorie needs and body-fat readings vary by individual - if you have a medical condition, are pregnant, or have a history of disordered eating, talk to a qualified professional before changing your intake.
Keep going: confirm your maintenance number with the maintenance calorie calculator, check your lean body mass, or fine-tune the split with the protein calculator. For the training side of recomposition, our guide to a personal exercise programme covers how to structure the weeks.
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