Recomp Calculator
Body recomposition: keep weight, change composition.
Private by design — everything is calculated on your device, nothing is storedTry: Weight=75, Height=178, Age=30, Sex=male, Body fat=18, Activity=1.5 → 2,576 kcal, 18 %, 2,576 kcal, 165 g, 318 g, 72 g
How to use
Recomp aims to lose fat and gain muscle at the same weight. It holds calories near maintenance with high protein and progressive training — best for beginners or returning lifters.
Formula
Intake ≈ TDEE, protein ≈ 2.2 g/kg.
FAQ
Who succeeds at recomp?
Newer trainees and those with higher body fat see the best results.
Why eat at maintenance?
A small surplus builds muscle; the deficit comes from fat, netting recomp.
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