Body Recomposition Macro Calculator

Enter your maintenance calories. This takes a slight 5% off and uses a high-protein split — the setup for losing fat and adding muscle at the same time.

How the body recomposition target is built

Two steps. First the calorie adjustment: your entered maintenance figure is changed by −5% for a deficit. Then the split: 40% protein / 35% carb / 25% fat, converted to grams at 4 kcal/g for protein and carbs and 9 kcal/g for fat, and divided by your meals-per-day for the per-meal figures.

Worked example

Maintenance 2,500 kcal → recomp target 2,375 kcal. High-protein split: protein 2,375 × 0.40 ÷ 4 = 238 g, carbs 2,375 × 0.35 ÷ 4 = 208 g, fat 2,375 × 0.25 ÷ 9 = 66 g. Across 4 meals: 59 g protein, 52 g carb, 16 g fat each.

Why this split for this goal

Recomposition works when the stimulus for muscle growth is strong enough to build tissue even without a calorie surplus, using body fat as the energy source. That needs three things: a high protein intake (2.0–2.4 g/kg — the 40% share here is deliberately generous), hard progressive resistance training, and only a small deficit so recovery is not compromised. It is slowest for advanced lifters and fastest for beginners, people returning after a layoff, and those with higher body fat to start.

The other goals

Cutting — Fat loss — high protein, calories cut 20% below maintenance.
Bulking — Muscle gain — balanced split, calories 10% above maintenance.
Maintenance — Hold weight — balanced split at maintenance calories.
Keto — Very low carb — ~5% of calories from carbs, at maintenance.

The plain macro calculator lets you pick any split by hand. Get your calorie number first with the TDEE calculator or the calorie calculator, and check your protein target against your bodyweight from the BMI or body fat calculators.

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Frequently asked questions

Who can actually recomp?

Beginners in their first year of proper training, lifters returning after months off ('muscle memory'), and people carrying enough body fat that it can fuel muscle growth. Lean, advanced natural lifters recomp very slowly and usually do better alternating dedicated bulk and cut phases.

Why only a 5% deficit?

A larger deficit compromises the recovery and training performance that muscle gain depends on; no deficit at all is closer to a lean bulk. About 5% (roughly 100–150 kcal) nudges fat down while leaving enough energy to build. Progress is measured over months, not weeks.

How will I know it's working if the scale barely moves?

That is the point — weight can stay nearly flat while composition shifts. Track waist and other tape measurements, progress photos every 3–4 weeks, and strength in the gym. Rising lifts with a stable or slowly falling waist is recomp happening.

How much protein, exactly?

Toward the top of the range — 2.0–2.4 g per kg of bodyweight. If the gram figure above is below that for you, cut some carbs or fat and move it to protein. Protein is the non-negotiable macro for recomp.

How long does it take?

Months. A beginner might see a clear change in 12–16 weeks; an intermediate should think in terms of half a year or more. If nothing has moved after 8–10 weeks of consistent training and eating, switch to a proper bulk or cut instead.

Should I carb-cycle or train fasted?

Neither is required. Total calories, protein and progressive overload do the work. Put more carbs around your hardest sessions if you like, but the simple fixed split here is enough.

Last reviewed: September 2026. Figures and formulas are checked against their published sources; see the site's data notes.