Body Recomposition Calculator

Body recomposition is building muscle and losing fat simultaneously. It works through calorie cycling: a slight surplus on training days to build muscle, and a slight deficit on rest days to burn fat.

1. 1

   Calculate TDEE

   Input your maintenance calories

2. 2

   Set Training Days

   Specify the number of weight training days weekly

3. 3

   Calculate Calories

   The tool calculates calories for training and rest days

• 1

  Recomposition is slower than separate bulking or cutting

• 2

  High protein is essential (2+ g/kg)

• 3

  Strength training is more important than cardio for recomposition

• 4

  Sleep and recovery are essential for success

• Expecting quick results like bulking or cutting

• Not eating enough protein

• Too much cardio and neglecting weights

• Impatience and switching between approaches