Estimate a simple recomposition starting point.
This creates a small calorie deficit with a higher protein target to support slower fat loss while trying to preserve muscle.
Nutrition & Weight Loss
Body Recomposition Calculator
Use this body recomposition calculator to estimate a slower, more balanced calorie and macro setup when you want to lose fat without pushing the diet too hard.
How it works
How to use the body recomposition calculator
Body Recomposition Calculator is intended for people who want to lose fat gradually while keeping performance and recovery in a better place. Use it to set a slower calorie target that prioritizes muscle retention, training quality, and better adherence.
Enter estimated maintenance calories and bodyweight, then use the result as a slower-cutting setup. The calculator returns a recomposition calories and macros.
Recomposition is slower than aggressive dieting and depends heavily on training quality, protein intake, and consistency. Give the plan enough time to work before pushing calories lower, especially if strength and recovery are still solid.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the body recomposition calculator tell me?
Enter estimated maintenance calories and bodyweight, then use the result as a slower-cutting setup. The result is a recomposition calories and macros.
How accurate is the body recomposition calculator?
Recomposition is slower than aggressive dieting and depends heavily on training quality, protein intake, and consistency.
What should I do after I get my result?
Give the plan enough time to work before pushing calories lower, especially if strength and recovery are still solid.
Who is this calculator best for?
This calculator is intended for people who want to lose fat gradually while keeping performance and recovery in a better place.
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Track your nutrition and workouts for free in Logbook.
If you want a cleaner place to track the daily side of your plan, Logbook is built to keep that process simple.