Loading...
At 30% body fat, you have ample stored energy to fuel muscle growth while losing fat. Body recomposition is highly effective for women at this level. Your body can redirect nutrients toward building lean tissue while burning stored fat for energy.
30%
starting BF
1g/lb
protein target
3-4
days/week
3-6
months to results
Eat at maintenance or a slight deficit (5-10% below TDEE)
At 30% body fat, your body has plenty of stored energy. A small deficit of 200-300 calories below TDEE allows fat loss while providing enough fuel for muscle protein synthesis. Some people can even recomp at a 15% deficit at this body fat level.
Aim for 1g of protein per pound of body weight daily. This is the single most important nutritional factor for recomposition. High protein supports muscle protein synthesis while promoting satiety during fat loss. Spread intake across 3-5 meals.
Frequency
3-4 days per week
Volume
Moderate: 10-15 sets per muscle group per week
Focus on compound movements (squats, deadlifts, bench, rows, overhead press). Progressive overload is critical. Add weight or reps every session. At this body fat level, you will likely see strength gains quickly. Do not add excessive cardio, as it competes with recovery.
After 3 months of consistent recomp: expect to lose 4-8 lbs of fat while gaining 3-5 lbs of muscle. Scale weight may barely change, but body measurements, photos, and how clothes fit will show clear improvement. Body fat could drop 2-4%.
After 6 months: expect 8-15 lbs of fat lost and 5-8 lbs of muscle gained. This represents a dramatic body composition shift. At 30% starting body fat, women often see a 5-8% drop in body fat percentage while maintaining or slightly increasing body weight.
For body recomposition, aim for 1g of protein per pound of body weight. This is higher than the standard recommendation because your body needs maximum protein synthesis support to build muscle while in a caloric environment that also promotes fat loss. Spread protein across 4-5 meals for optimal absorption.
A resistance training program focusing on compound movements with progressive overload. Train 3-4 days per week, targeting each muscle group 2x per week minimum. Key lifts: squat, deadlift, bench press, overhead press, and rows. Track weights and aim to increase by 2.5-5 lbs every 1-2 weeks. Limit cardio to preserve recovery.
This is expected and actually a sign that recomp is working. When you lose fat and gain muscle simultaneously, your weight stays relatively stable because muscle is denser than fat. A pound of muscle takes up less space than a pound of fat. Use body measurements, photos, and how clothes fit as better progress indicators.
Absolutely. Women can recomp effectively. The main differences are: women naturally carry more essential body fat (12% vs 3-5% for men), so healthy target ranges are higher. Women also build muscle at roughly half the rate of men. The principles are identical: high protein, progressive resistance training, and appropriate calorie intake.
FitCommit tracks body fat percentage over time with AI body scans and calculates your exact macros for recomp. Watch lean mass go up while fat goes down. Free 7-day trial.
Try FitCommit Free