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Can you build muscle and lose fat at the same time? Yes, but how well it works depends on your current body fat percentage. Use the calculator below for a personalized recomp strategy with calorie targets, protein needs, training plans, and realistic timelines.
How well recomp works depends on your starting body fat: the higher it is, the more muscle you can build while you lose fat. Enter your body fat percentage and stats in the calculator for personalized calorie and protein targets, a training split, and a realistic timeline.
Open the Body Recomposition Calculator →Body recomposition means changing the ratio of fat to muscle in your body without necessarily changing your weight. Instead of bulking (gaining weight to build muscle) then cutting (losing weight to reveal it), recomp aims to do both simultaneously.
Beginners, people returning from a training break, and those with higher body fat (>20% men, >25% women).
High protein (1-1.2g/lb), progressive resistance training (3-5x/week), sufficient sleep (7-9 hours), and patience.
Recomp is slower but avoids weight fluctuations. Bulk/cut is faster for advanced trainees and people already lean.
FitCommit tracks your body fat percentage over time using AI body scans, then calculates your exact macros for recomp. See your lean mass go up while fat goes down. Free trial.
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