Recomp Calculator

Achieving the perfect balance between fat loss and muscle gain can be tricky. This is where the Recomp (Body Recomposition) Calculator comes in. Designed for fitness enthusiasts of all levels, this tool helps you determine the ideal calorie intake and macronutrient breakdown tailored to your body type, goals, and activity level. Whether you want to lose fat, gain lean muscle, or do both simultaneously, the calculator provides a clear, science-backed starting point.

Unlike generic fitness plans, the Recomp Calculator gives you personalized daily nutrition targets so you can focus on what matters most—consistent progress toward your goals.

How to Use the Recomp Calculator

Using this calculator is simple and only takes a few minutes. Here’s a step-by-step guide:

Step 1: Select Your Gender

Choose either male or female. This ensures calorie needs and BMR (Basal Metabolic Rate) are calculated accurately.

Step 2: Enter Your Age

Provide your current age (10–100). Age affects your metabolism and daily energy requirements.

Step 3: Enter Your Height and Weight

Input your height (cm) and weight (kg). These numbers are critical for calculating your body mass, lean tissue, and fat mass.

Step 4: Enter Your Current Body Fat Percentage

Enter your body fat percentage (5–60%). This helps determine lean body mass versus fat mass.

Step 5: Select Your Activity Level

Choose the option that best describes your lifestyle:

• Sedentary (little or no exercise)
• Light Exercise (1–3 days/week)
• Moderate Exercise (3–5 days/week)
• Heavy Exercise (6–7 days/week)
• Very Heavy Exercise (twice daily, intense training)

Step 6: Choose Your Goal

Select your fitness objective:

• Recomp (lose fat & gain muscle)
• Lose Fat
• Gain Muscle

Step 7: Click “Calculate”

The calculator will process your inputs and provide:

• Recommended daily calories
• Macronutrient targets (protein, fat, carbs)
• Maintenance calories
• Lean body mass and fat mass estimates

Step 8: Review Your Results

Your results appear in a clean, easy-to-read format. You can also copy or share them instantly.

Practical Example

Let’s say Sarah is a 30-year-old female, weighing 65 kg, with a height of 165 cm, and 25% body fat. She exercises moderately (3–5 days/week) and her goal is recomp.

After inputting her details:

• Maintenance Calories: ~2,100 kcal/day
• Recommended Daily Calories: ~2,100 kcal/day
• Protein Target: ~95 g/day
• Fat Target: ~59 g/day
• Carbohydrate Target: ~250 g/day
• Lean Body Mass: ~48.7 kg
• Fat Mass: ~16.3 kg

This means Sarah should eat around 2,100 calories daily with the above macros to burn fat and build lean muscle over time.

Features and Benefits of the Recomp Calculator

• ✅ Personalized nutrition guidance based on gender, age, weight, body fat, and activity.
• ✅ Multiple goals supported (recomp, fat loss, or muscle gain).
• ✅ Science-based formulas using the Mifflin-St Jeor equation for accurate BMR.
• ✅ Macro breakdowns to simplify meal planning.
• ✅ Quick and user-friendly—takes less than a minute to calculate.
• ✅ Progress tracking support by adjusting every 2–4 weeks.
• ✅ Copy & Share functions to easily save or share results with trainers or friends.

Use Cases

• Beginners: Understand your calorie and macro needs without guesswork.
• Athletes: Fine-tune nutrition for performance and recovery.
• Weightlifters: Gain lean muscle while minimizing fat gain.
• Busy professionals: Save time planning meals with exact macro targets.
• Fat loss journeys: Create a sustainable calorie deficit without under-eating.

Tips for Getting the Most Out of the Calculator

• Reassess your numbers every 2–4 weeks as your body weight and composition change.
• Combine results with consistent strength training and adequate sleep.
• Use a food tracking app to log calories and macros.
• Be patient—body recomposition takes time, but results are sustainable.
• Adjust macros slightly if you feel low on energy or progress stalls.

FAQ: Recomp Calculator (20 Questions & Answers)

1. What is a recomp calculator?
It’s a tool that calculates your calories and macros for simultaneous fat loss and muscle gain.

2. Who can use this calculator?
Anyone aged 10–100 who wants to lose fat, gain muscle, or do both.

3. Is this calculator accurate?
Yes. It uses the Mifflin-St Jeor BMR formula plus activity multipliers for precise results.

4. Do I need to know my body fat percentage?
Yes. It helps calculate lean body mass and fat mass, which improves macro accuracy.

5. How often should I recalculate my numbers?
Every 2–4 weeks or after losing/gaining 2–3 kg.

6. Can I use it if I’m a beginner?
Absolutely. It’s designed to be simple and beginner-friendly.

7. Will it work if I don’t exercise?
Yes, but for body recomposition, resistance training is essential.

8. Does it give meal plans?
No, but it provides calorie and macro targets you can use to build meals.

9. Can it help me lose only fat?
Yes. Select the “Lose Fat” option to create a calorie deficit.

10. Can it help me gain muscle?
Yes. Choose the “Gain Muscle” option to increase calorie intake.

11. What does “recomp” mean?
Recomposition means losing fat while gaining muscle at the same time.

12. How is protein calculated?
Protein is set per kilogram of lean body mass to maximize muscle retention and growth.

13. Why are carbs important in my plan?
Carbs fuel workouts, improve recovery, and support lean mass gains.

14. What if my carb target is very low?
That can happen in fat-loss goals. Focus on protein and fat first, then add carbs as allowed.

15. Can this replace a nutritionist?
It’s a great starting point but not a substitute for personalized professional advice.

16. How do I track progress?
Use body weight, progress photos, strength improvements, and measurements.

17. Is it safe for teenagers?
Yes, as long as calorie intake doesn’t fall below healthy levels. Consult a doctor if unsure.

18. Does sleep affect recomposition?
Yes—7–9 hours of sleep is crucial for recovery, muscle growth, and fat loss.

19. Should I change my macros on rest days?
You can keep them the same, but some adjust by lowering carbs slightly.

20. How long does body recomposition take?
Most people see noticeable changes in 8–12 weeks with consistency.

Final Thoughts

The Recomp (Body Recomposition) Calculator is a powerful tool for anyone who wants to transform their physique efficiently. By providing custom calorie and macro targets, it eliminates the guesswork from dieting and helps you stay consistent with your fitness journey.

Whether your goal is to shed fat, build muscle, or both, this calculator ensures you have a clear roadmap to success. Pair it with proper training, rest, and consistency, and you’ll be on track to achieving the body you want.