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Get training day and rest day calories plus macros to lose fat and build muscle at the same time. Uses calorie cycling with a small weekly deficit and high protein to drive recomposition.
Expected timeline: 6 to 12 months for visible changes
Enter your details above to see your recomp targets.
Body recomposition is the process of losing fat and gaining muscle at the same time. Your scale weight stays roughly stable, but your body fat percentage drops and your lean mass rises. The visual result is a leaner, more muscular physique without the weight swings of traditional cut and bulk cycles.
Recomp works by holding calories very close to maintenance with a tiny weekly deficit, then pushing protein high (1.0g per pound of body weight) and training hard. The deficit drives fat loss. The protein and training signal muscle growth. Because the energy balance is so close to neutral, progress is slow but sustainable.
Recomp is not for everyone. The bigger the gap between your current and potential muscle mass, the easier recomp gets. Ideal candidates:
If you are lean (under 12% body fat male, under 20% female) and have trained seriously for 3+ years, dedicated cut or bulk phases will outperform recomp.
This calculator uses calorie cycling: different calorie targets on training days versus rest days. The logic is simple. Your body needs more fuel on days you lift. On rest days, you do not, so you can safely run a deficit.
Training days: TDEE + 5%
A small surplus to support muscle protein synthesis and replenish glycogen. Carbs are intentionally higher to fuel the session.
Rest days: TDEE minus 10%
A moderate deficit that targets fat as fuel while protein stays high to protect lean mass. Carbs drop because you are not training.
Weekly average: TDEE minus 2%
Across the full week, you are barely below maintenance. This is why weight stays stable while composition shifts.
Both approaches work. The right choice depends on your starting point and goals.
Choose recomp if
You are a beginner, returning lifter, or carrying extra body fat. You prefer slow, steady change without weight swings. You want to stay visibly lean year-round.
Choose bulk and cut cycles if
You are already lean and experienced. You want to maximize muscle gain rate. You are comfortable with temporary weight gain during a bulk and prepared for a disciplined cut afterward.
Recomp progresses at roughly half the rate of a dedicated bulk for muscle gain, but you do not need a separate cut to reveal the muscle. Bulk-cut cycles gain muscle faster but require you to tolerate looking less lean for months at a time.
Yes, but not for everyone and not quickly. Body recomposition is most achievable for beginners, people returning from a long break, anyone significantly overweight, and those who were previously trained. For lean, experienced lifters, the rate of change is much slower. Expect fractions of a pound of muscle gain and fat loss per month, not dramatic transformations.
Recomp works best if you are a beginner with under 1 year of serious training, coming back after 6+ months off, carrying over 20% body fat as a male or 28% as a female, or only want small changes without large weight swings. If you are lean and experienced, dedicated cut or bulk phases produce faster results than trying to recomp.
Beginners typically see visible changes in 3 to 6 months. Intermediates need 6 to 12 months for the same visual shift. Advanced lifters may need a year or more to see measurable changes. Recomp is slow by design. The tradeoff is you keep your weight roughly stable while your body fat percentage drops and lean mass rises.
Aim for 1.0g of protein per pound of body weight. Recomp puts you in a small deficit on rest days and a small surplus on training days, so protein is the single most important variable. High protein protects muscle in the deficit and provides the raw material for new tissue in the surplus. Do not go below 1.0g/lb on a recomp.
Progressive resistance training 3 to 6 days per week is non-negotiable. Recomp requires a strong muscle-building stimulus to offset the mild deficit on rest days. Focus on compound lifts (squats, deadlifts, presses, rows, pullups), push close to failure, and add weight or reps over time. Cardio is optional and should not exceed 2 to 3 easy sessions per week.
The scale lies during recomp. Track progress using waist measurement (weekly, fasted), progress photos (monthly, same lighting), strength in the gym (are your lifts going up?), and how clothes fit. Body fat percentage via DEXA or smart scale every 2 to 3 months gives a numerical anchor, but the visual and performance markers matter more day to day.
Most recomp plateaus come from three sources. First, calories drift up over time as portions creep. Reweigh food for a week. Second, training intensity drops without you noticing. Pull out your log and check if your top sets have actually progressed. Third, recovery is poor. If you are sleeping under 7 hours or stressed, recomp will stall regardless of diet and training.
Yes. This calculator uses calorie cycling: a small surplus on training days (around 5% above TDEE) pairs with a moderate deficit on rest days (around 10% below TDEE). Weekly average lands at about 2% below TDEE. This timing gives your body fuel to build on the days it needs to and burns fat on the days it does not.
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