Body Recomposition – Lose Fat, Gain Muscle

Body recomposition — losing fat while gaining muscle — works when three signals align: a small calorie deficit just large enough to mobilize fat (200–300 kcal below maintenance), protein high enough to build (2.0–2.2 g/kg daily), and progressive resistance training 3–4 times a week. Beginners, returning lifters and overweight trainees recomp best, gaining 0.5–1 kg muscle per month while losing fat; lean advanced lifters recomp slowly or better use alternating cut/bulk phases. Worked example: an 85 kg man with a 2,700 kcal TDEE eats 2,450 kcal with 170 g protein, keeping fats at 0.8 g/kg and filling the rest with carbs around training. Expect the scale to move little while the tape measure and photos show the real change — judge recomp by waist and lifts, not weight.

1. 1

   Enter stats and training age

   Your TDEE and recomp potential depend on training history

2. 2

   Set the small deficit

   200–300 kcal under maintenance keeps training quality

3. 3

   Follow protein and lifting

   2.0–2.2 g/kg protein and 3–4 heavy sessions per week

• 1

  Track waist and progress photos weekly, scale monthly

• 2

  Recomp slower than bulk/cut — give it 12–16 weeks

• 3

  Sleep 7–9 hours; poor sleep blunts recomposition sharply

• Cutting 700+ kcal and losing muscle with the fat

• Setting protein at 1.2 g/kg and hoping training saves it

• Judging success by scale weight in month one

• Adding endless cardio instead of heavy progressive lifting