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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. Select your body fat level below for a personalized recomp strategy with calorie targets, protein needs, training plans, and realistic timelines.
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 7-day trial.
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