Recomp Calorie Calculator

Gender:

Age (years):

Weight (lbs):

Height (inches):

Body Fat Percentage (%):

Activity Level:

Training Days Per Week:

Body recomposition — losing fat while gaining muscle — requires a fine balance of calorie intake and macronutrients. Our Recomp Calorie Calculator helps you estimate how many calories and grams of protein, fat, and carbs you need daily for effective recomposition.

What Is the Recomp Calorie Calculator?

This calculator uses your personal data, such as gender, age, weight, height, body fat percentage, and activity level, to estimate:

Lean Body Mass: The weight of everything in your body except fat (muscle, bones, organs, etc.).
Basal Metabolic Rate (BMR): Calories your body burns at rest.
Total Daily Energy Expenditure (TDEE): Estimated calories you burn daily based on your activity level.
Training Day Calories: Calories to consume on days you work out.
Rest Day Calories: Calories for rest days.
Macronutrient Targets: Grams per day of protein, fat, and carbs for training and rest days.

How to Use the Calculator

Select Your Gender — Male or Female.
Enter Your Age — Between 15 and 100 years.
Enter Your Weight (lbs).
Enter Your Height (inches).
Enter Your Body Fat Percentage (%) — Gives a more accurate lean mass estimate.
Select Your Activity Level — From sedentary to extremely active.
Enter Number of Training Days per Week — Helps adjust calorie needs.
Click Calculate — View your calorie needs and macronutrient breakdown instantly.

Example Calculation

Suppose you are a 30-year-old male weighing 180 lbs, 5’10” (70 inches), with 18% body fat, moderately active, training 4 days a week.

Lean Body Mass: 180 * (1 – 0.18) = 147.6 lbs
BMR: Calculated with Mifflin-St Jeor formula (adjusted for gender)
TDEE: BMR * activity factor (e.g., 1.55 for moderate activity)
Training Calories: TDEE + 200 (to fuel workouts and muscle growth)
Rest Calories: TDEE – 200 (to maintain fat loss)
Protein: 1 gram per lb of body weight = 180 g/day
Fat: 0.35 grams per lb of body weight = 63 g/day
Carbs: Remaining calories filled by carbs, calculated separately for training and rest days.

Why Is This Calculator Useful?

Personalized: Uses your unique stats and lifestyle.
Balanced Nutrition: Focuses on macros essential for recomposition.
Adjusts for Activity: Different calorie needs for training vs. rest days.
Simple and Clear: Easy inputs and straightforward results.
Science-Based: Uses standard formulas like Mifflin-St Jeor for BMR.

Frequently Asked Questions (FAQs)

1. Why is body fat percentage important?
It allows more accurate calculation of lean body mass and calorie needs.

2. What is BMR and why does it matter?
BMR is the calories your body burns at rest, a base for calculating total calorie needs.

3. How does activity level affect calorie needs?
Higher activity increases calorie needs for maintenance and performance.

4. Why are training and rest day calories different?
Training days require extra fuel for workouts and recovery; rest days require fewer calories.

5. How much protein should I eat?
About 1 gram per pound of body weight is recommended to support muscle gain during recomposition.

6. What about fat intake?
Fat intake at about 0.35 grams per pound supports hormone function and overall health.

7. How are carbs calculated?
Carbs fill the remaining calories after accounting for protein and fat.

8. Can I use this calculator if I don’t train every day?
Yes, input your actual training days to get accurate calorie splits.

9. What if my body fat percentage is unknown?
You can estimate or use a typical value; more accuracy improves results.

10. Can this calculator help me lose fat and gain muscle simultaneously?
Yes, it’s designed for body recomposition with calorie cycling on training and rest days.

11. Is this suitable for beginners?
Absolutely — it guides you with clear targets based on your inputs.

12. Can I use metric units?
This version uses pounds and inches, but you can convert to metric before input.

13. How often should I update the calculator?
Update when your weight, body fat, or activity level changes significantly.

14. Can I adjust the calorie surplus/deficit amounts?
This calculator uses a default ±200 calorie adjustment, which can be modified with personal experience.

15. Does it include micronutrient needs?
No, it focuses on calories and macronutrients only.

Final Thoughts

The Recomp Calorie Calculator is a powerful tool to help you tailor your nutrition for fat loss and muscle gain at the same time. By tracking calories and macronutrients according to your unique profile and training schedule, you set yourself up for sustainable body recomposition success.

Start using it today to take the guesswork out of your diet and achieve your fitness goals!