Body Recomposition Calculator
Estimate goal weight, calorie targets, fat loss pace, and macro guidance for a body recomposition phase.
Formula
Goal Weight = Lean Mass / (1 - Goal BF%)
First, calculate current lean mass: Weight × (1 - Body Fat%). Then find goal weight by dividing lean mass by (1 - goal BF%). The difference is fat to lose. Daily deficit = (fat to lose × 3,500) / (weeks × 7). Protein is set at 1g per pound of lean mass for muscle preservation.
Worked Examples
Example 1: Standard Male Recomp
Problem: 180-lb male at 25% body fat wants to reach 15% body fat in 16 weeks.
Solution: Current lean mass: 180 × 0.75 = 135 lbs\nCurrent fat mass: 180 × 0.25 = 45 lbs\nGoal weight (maintaining lean mass): 135 / 0.85 = 158.8 lbs\nFat to lose: 180 - 158.8 = 21.2 lbs\nWeekly loss: 21.2 / 16 = 1.3 lbs/week\nDaily deficit: 1.3 × 3,500 / 7 = 650 cal/day\nTarget calories: 2,700 - 650 = 2,050 cal\nProtein: 135g | Fat: 57g | Carbs: 222g
Result: Goal weight: 159 lbs | Daily target: 2,050 cal | Protein: 135g
Example 2: Conservative Female Recomp
Problem: 145-lb female at 30% body fat wants to reach 22% in 20 weeks.
Solution: Current lean mass: 145 × 0.70 = 101.5 lbs\nCurrent fat mass: 145 × 0.30 = 43.5 lbs\nGoal weight: 101.5 / 0.78 = 130.1 lbs\nFat to lose: 145 - 130.1 = 14.9 lbs\nWeekly loss: 14.9 / 20 = 0.7 lbs/week\nDaily deficit: 0.7 × 500 = 350 cal/day\nTarget calories: 2,175 - 350 = 1,825 cal
Result: Goal weight: 130 lbs | Daily target: 1,825 cal | Protein: 102g
Frequently Asked Questions
What is body recomposition?
Body recomposition (or 'recomp') is the process of simultaneously losing fat and maintaining (or even building) muscle. Unlike traditional bulking and cutting cycles, recomposition aims to improve your body composition without dramatic weight changes. The scale might not move much, but your body shape changes significantly. Recomp works best for beginners (who can build muscle in a deficit), people returning to training after a break, and those with higher body fat percentages. It requires a moderate calorie deficit, high protein intake, and progressive resistance training.
How much protein do I need for body recomposition?
For body recomposition, protein needs are higher than general guidelines. Research supports 0.8-1.2g of protein per pound of lean body mass (not total weight) for optimal muscle preservation during a calorie deficit. Body Recomposition Calculator uses 1g per pound of lean mass as a target. For a 180-lb person at 25% body fat, that's about 135g of protein daily. Higher protein intake increases satiety (you feel full longer), preserves muscle during fat loss, has a high thermic effect (your body burns more calories digesting protein), and supports workout recovery.
How fast should I lose body fat?
For optimal muscle preservation, aim to lose 0.5-1% of your body weight per week, which translates to roughly 0.5-1.5 lbs per week for most people. Losing faster than this significantly increases the risk of muscle loss. For leaner individuals (below 15% body fat), a slower rate of 0.5 lb/week is recommended. Those with higher body fat (above 25%) can sustain slightly faster loss (1-1.5 lbs/week) without as much muscle risk. If the calculator shows your plan requires more than 1.5 lbs/week, consider extending your timeframe.
Why is the scale weight not changing during body recomp?
This is completely normal and actually a sign that recomposition is working. When you lose 1 lb of fat and gain 1 lb of muscle, the scale reads the same — but you look dramatically different because muscle is denser than fat. A pound of muscle takes up about 18% less space than a pound of fat. Instead of tracking scale weight alone, measure progress through: body measurements (waist, chest, arms), progress photos every 2-4 weeks, how clothes fit, strength gains in the gym, and body fat percentage measurements. The mirror and measuring tape tell a more accurate story than the scale.
How accurate are the results from Body Recomposition Calculator?
All calculations use established mathematical formulas and are performed with high-precision arithmetic. Results are accurate to the precision shown. For critical decisions in finance, medicine, or engineering, always verify results with a qualified professional.
Can I share or bookmark my calculation?
You can bookmark the calculator page in your browser. Many calculators also display a shareable result summary you can copy. The page URL stays the same so returning to it will bring you back to the same tool.