Recomposition Calculator

Body recomposition is the process of simultaneously losing fat and gaining muscle—a goal that many fitness enthusiasts strive to achieve. Unlike traditional diets focused solely on weight loss or bulking, recomposition aims to improve overall body composition by reducing fat percentage and increasing lean muscle mass.

Our Recomposition Calculator makes this complex process simple by helping you understand your current body stats, target goals, and nutrition needs all in one place. With this tool, you’ll get a clear plan, including estimated fat loss, muscle gain, daily calories, macros, and even a realistic timeline to reach your goals.

What Is the Recomposition Calculator?

This calculator uses your personal information — like age, gender, current weight, height, and body fat — alongside your activity level and training experience to:

• Calculate current lean and fat mass
• Estimate how much fat you need to lose and muscle you can gain
• Predict your goal weight based on your desired body fat percentage
• Provide daily calorie needs for body recomposition
• Offer a macro breakdown (protein, carbs, fats) to support your goals
• Give an estimated timeline and feasibility rating based on your inputs

Why Use This Calculator?

Personalized & Realistic Goals

Everyone’s body responds differently to training and nutrition. This tool uses your stats and training history to tailor a plan that’s achievable.

Comprehensive Planning

By showing both fat loss and muscle gain targets, you can avoid common pitfalls like excessive calorie cutting or muscle loss.

Motivational Timeline

Knowing how long your journey may take helps set expectations and encourages patience, essential for successful recomposition.

Macro Recommendations

Macros fuel your workouts and recovery — the calculator gives a daily breakdown to optimize progress.

How to Use the Recomposition Calculator

Step 1: Enter Your Basic Info

• Select your gender
• Enter your age (15–100 years)
• Input your current weight in pounds
• Enter your height in feet and inches

Step 2: Add Body Fat Details

• Enter your current body fat percentage
• Enter your goal body fat percentage (must be lower than current)

Step 3: Select Lifestyle & Experience

• Choose your activity level (sedentary to extremely active)
• Choose your training experience level (beginner, intermediate, advanced)

Step 4: Calculate

Click the “Calculate” button and get your personalized recomposition results instantly.

What Results Will You See?

• Current Lean Mass: Your muscle and bone mass without fat
• Current Fat Mass: Total pounds of fat you carry now
• Goal Weight: The estimated weight when you reach your goal body fat
• Fat to Lose: Pounds of fat you need to shed
• Muscle to Gain: Estimated muscle you can realistically build
• Daily Calories: Calories to consume daily for recomposition
• Estimated Timeline: How many months it may take to reach your goal
• Recomp Feasibility: How achievable your goal is based on your training experience and fat loss required
• Macros: Daily grams of protein, carbs, and fats to support progress

Example Scenario

Imagine you are a 28-year-old female weighing 160 lbs, 5’5″ tall, with 30% body fat, and your goal is to reach 22% body fat. You’re moderately active and have intermediate training experience.

The calculator estimates:

• Lean mass: 112 lbs
• Fat mass: 48 lbs
• Muscle gain potential: ~4.5 lbs (based on experience)
• Goal weight: ~143 lbs
• Fat to lose: ~29 lbs
• Daily calories: tailored to your TDEE and recomposition needs
• Macro split balancing protein, carbs, and fats
• Timeline: about 6-8 months
• Feasibility: Good – Achievable

Recomposition Tips

• Beginners benefit the most: Beginners often see faster recomposition due to muscle memory and “newbie gains.”
• Strength Training: Aim for 4-5 training sessions per week focusing on progressive overload.
• Protein Intake: Consume 0.8 to 1 gram of protein per pound of body weight daily to support muscle growth.
• Sleep: Prioritize 7-9 hours of quality sleep for recovery and hormonal balance.
• Patience: Recomposition is a slower process than simple cutting or bulking. Trust the process.

Frequently Asked Questions (FAQs)

1. Can recomposition work for advanced lifters?
Yes, but muscle gain potential decreases, making progress slower and sometimes necessitating dedicated cut/bulk phases.

2. Why do I need both current and goal body fat?
This helps calculate your goal weight and the realistic fat loss required.

3. How accurate is the timeline?
It’s an estimate based on average fat loss and muscle gain rates; individual results may vary.

4. What if my goal body fat is higher than current?
Recomposition requires lowering body fat, so this goal won’t fit the model.

5. Can I adjust calorie intake on non-training days?
Yes, slightly reduce carbs but maintain protein and fats.

6. Why are macros important?
Macros fuel your body for training, recovery, and fat metabolism.

7. How often should I update this calculator?
Every 1-2 months or when your stats change significantly.

8. Is it better to do recomposition or separate cut and bulk phases?
Beginners usually succeed with recomposition; advanced lifters might prefer separate phases.

9. Does age affect recomposition?
Yes, older individuals may see slower progress.

10. Can women and men use the same calculator?
Yes, but BMR is calculated differently based on gender.

11. How do I measure body fat accurately?
Methods include calipers, DEXA scans, bioelectrical impedance, or professional assessments.

12. What if I don’t know my body fat?
Try to estimate using online calculators or seek professional help for accuracy.

13. Can I gain muscle without gaining fat using recomposition?
Yes, especially if nutrition and training are balanced properly.

14. What’s a safe fat loss rate?
About 0.5 to 1 lb per week is generally recommended.

15. Should I track weight or measurements?
Use both weight and body measurements, plus progress photos for best feedback.

Final Thoughts

This Recomposition Calculator provides a clear, personalized roadmap for achieving your body recomposition goals. By understanding your current status and setting realistic expectations, you can strategically lose fat and gain muscle in a balanced, sustainable way.

Use the calculator, follow the macro guidelines, commit to consistent training, and track your progress over time. Recomposition is a marathon, not a sprint — but with the right plan, the results will be worth it.

Start your transformation journey now and build a stronger, leaner, healthier you!