What does body recomposition mean?

Body recomposition means losing body fat while building muscle. It is often called recomp. Weight may change little because changes in different tissues can partly offset each other, but stable weight alone does not prove recomposition.

Can you lose fat and gain muscle at the same time?

Yes, simultaneous fat loss and increases in lean mass have been observed in research. The size and pace of change depend on the person and the training and nutrition context; a study result is not an individual guarantee.

How many calories should I eat for body recomposition?

There is no single calorie target for everyone. Start by estimating maintenance and comparing it with your observed trend, training and recovery. A calculator can illustrate an intake but cannot confirm the amount that will produce recomposition for you.

How much protein do I need?

The ISSN describes a general range of 1.4–2.0 g/kg/day for most healthy exercising adults. Needs can differ with context. The range is not a prescription for pregnancy, kidney disease or other clinical situations, which require individual guidance.

Is body recomposition possible for women?

Yes. Women can lose fat and gain muscle, but the result cannot be predicted from sex alone. Training history, food intake, recovery and health matter; there is no universal female calorie target or transformation timeline.

How long does body recomposition take?

There is no reliable fixed timeline. Look for consistent trends over several weeks, and expect meaningful changes in composition to require sustained habits. Avoid judging a program from a few days of scale fluctuations.

Can my weight stay the same while my body changes?

Yes. Fat, muscle, water and glycogen can change in different directions. Waist measurements, training records and comparable photos provide context, but none precisely measures muscle gain at home.

Recomposition or a cut: which should I choose?

Choose according to your main priority, health and the progress you can sustain. Recomposition emphasizes both fat loss and muscle gain; a cut puts fat loss first while aiming to support lean tissue. Neither is automatically right for every body-fat percentage.

Do I need a particular training frequency or cardio limit?

No single weekly schedule fits everyone. An appropriate resistance program should match ability and recovery. Cardio can be part of the plan; its type and amount should fit the total training load rather than an arbitrary universal limit.

Does this guide apply to older adults?

The general ideas are educational, but age, health, appetite, medication and recovery may require a different plan. Do not copy calorie-restriction or high-protein targets from trials in young athletes without appropriate advice.

Daily intake

2,603kcal/day

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Body Recomposition Calculator

Build muscle and lose fat at the same time: your calories, your protein, and how fast that is realistic.

By Adrien Grusse

Published September 13, 2026 · Updated October 22, 2026

Sex

Age

years

Height

Weight

Body fat

Activity level

Training experience

Enter your body fat to find out whether recomposition is realistic for you. Without it there is no honest answer — and a default verdict would mislead you.

Daily intake

2,603kcal/day

137 kcal below your maintenance of 2,740 kcal

Protein

160g/day

Based on your body weight, since body fat was not provided.

How fast

Muscle gained: 0.20 – 0.40 kg/month
Fat lost: 0.10 – 0.12 kg/week

Ranges, not promises: these come from the literature and depend on your sleep, your consistency and your genetics.

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Track your protein with Micron

Recomposition lives or dies on hitting protein consistently. Micron counts it for you, alongside 29 nutrients.

Body Recomposition Calculator

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Track your protein with Micron

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Frequently asked questions

Track your calories from a photo.

Track your protein with Micron

Scientific sources