You're loggin in

Body Recomposition Calculator

Estimate your daily calorie and macronutrient targets for improving body composition based on your weight, height, age, activity level, and goal.

1

What is your sex?

2

How old are you?

years
3

What is your body weight?

lb
4

How tall are you?

5

How active are you?

6

What is your main goal?

Your Recommended Daily Targets

0 kcal
estimated daily calorie target
0 kcal
estimated maintenance calories
0 g
daily protein
0 g
Protein
0 g
Fat
0 g
Carbs
✓ Calorie Counter
✓ Meal Plans
✓ Recipes
✓ Training
✓ Progress Tracking
✓ Loved by thousands globally
For new members: Try GetFIT App for free and manage your nutrition and training in one place.
Results are for informational purposes only and are not medical or health advice.
Try GetFIT App for free →
✓ Free trial for new members
✓ Diet, Recipes, Training
🔒 Easy to use web platform

‍

How Does the YMCA Formula Calculate Body Fat?

The YMCA body fat calculator uses a simple estimation method that calculates an estimated body fat percentage from your body weight and waist circumference. The formula uses different constants for men and women.

Input What Is Used? Why Is It Needed?
Sex Male or female The YMCA formula uses a different equation for men and women.
Body weight lb or kg Body weight is one of the core variables used in the body fat estimate.
Waist circumference inches or cm Waist circumference provides a simple measurement of abdominal size that is used alongside body weight.
Estimated body fat Percentage (%) The resulting value represents the estimated proportion of your total body weight that is body fat.

The YMCA Body Fat Formula

The calculator uses the classic YMCA equation. Your body weight and waist circumference are converted to the units required by the formula, and the result is then displayed as a percentage.

Men: ((4.15 × waist circumference in inches) − (0.082 × body weight in pounds) − 98.42) ÷ body weight in pounds × 100 Women: ((4.15 × waist circumference in inches) − (0.082 × body weight in pounds) − 76.76) ÷ body weight in pounds × 100
Important: This Is an Estimate

The YMCA method does not directly measure your body fat. It is a simple anthropometric estimation method, so the result can differ from measurements obtained through methods such as DEXA, hydrostatic weighing, or other validated body composition assessment methods.

Why Can Tracking Body Fat Be Useful?

Body weight alone does not show how your body composition is changing. For example, if you regularly perform resistance training, changes in body weight may not fully reflect changes in muscle mass and body fat. Tracking estimated body fat alongside body weight, waist circumference, and performance can therefore provide a more complete picture of your progress.

Calculator results are for informational purposes only and do not replace medical advice, professional assessment, or a direct body composition measurement.

GetFIT App
GetFIT App wrote this article
wrote this
Fitness Calculators
Body Recomposition Calculator

Body recomposition calculator: estimate your daily calorie and macronutrient targets if you want to build or maintain muscle while gradually reducing body fat. The calculator uses the Mifflin–St Jeor equation to estimate your energy needs and then calculates protein, fat, and carbohydrate targets based on your body weight.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Is Body Recomposition?

Body recomposition means gradually reducing body fat while maintaining or increasing muscle mass. Unlike an aggressive weight-loss approach, body recomposition generally focuses on a manageable calorie intake, sufficient protein, and consistent resistance training. How quickly this happens varies considerably between individuals.

#1

Results

Calorie Tracking

Our app helps you track your daily calories and nutrients with high accuracy. Just a few clicks and you’re done.

Try for free!
More Meal Plans

How Many Calories Should I Eat for Body Recomposition?

Your calorie needs depend on your individual energy expenditure, body weight, activity level, and goal. This calculator uses the Mifflin–St Jeor equation to estimate resting energy expenditure and then applies an activity factor to estimate total daily energy expenditure. For body recomposition, it uses a modest calorie reduction of approximately 5% as a starting point.

#1

Results

Recipes for Fat Loss

Our app gives you high-protein fitness recipes that make losing weight and making progress easy every day!

Try for free!

How Much Protein Should I Eat for Body Recomposition?

Adequate protein intake is important for supporting muscle retention and adaptation to resistance training. This calculator uses 2.0 grams of protein per kilogram of body weight, which sits within the commonly used range of approximately 1.6–2.2 g/kg/day. For example, someone weighing 80 kg would have a calculated protein target of approximately 160 grams per day.

#1

Results

High Protein Meals

You’ll never feel hungry on your diet again if you eat the high-protein fitness recipes in our app!

Try for free!

Can You Build Muscle and Lose Fat at the Same Time?

Yes, under certain circumstances it is possible to increase or maintain muscle while reducing body fat. This may be particularly achievable for beginners, people returning to training, and individuals carrying more body fat, although results vary from person to person. Adequate protein and progressive resistance training are important parts of the process.

#1

Results

Simple Calorie Tracking

With our app’s precise calorie tracking and food diary, hitting a calorie deficit has never been easier.

Try for free!

What Type of Training Is Best for Body Recomposition?

Regular resistance training is one of the most important forms of exercise when your goal is to maintain or build muscle. A good training program should consistently challenge your muscles while allowing performance to gradually improve over time. Cardio and daily activity can also help increase energy expenditure, but they do not replace resistance training for muscle development.

#1

Results

High Protein Diets for You

Our easy-to-make, high-protein recipes help you hit your ideal daily protein intake effortlessly!

Try for free!

How Long Does Body Recomposition Take?

Body recomposition is generally a slower process than simply changing your body weight. It is useful to track more than the number on the scale, including waist measurements, body measurements, progress photos, and performance in the gym. Consistent nutrition and training over several weeks and months provide a much more useful picture than short-term changes over a few days.

#1

Results

Workout Plans for Your Goals

Our app offers a wide range of workout plans!

Try for free!

GetFIT App: Not Just a Calorie Counter — Your Complete Online Body Transformation Membership for Weight Loss & Muscle Building

Why pay for separate programs, apps and courses for calorie tracking, workouts, and meal plans? GetFIT App is an all-in-one web app membership that gives you everything in one place, fully online. Set up your account in seconds and reach your goals faster, with less hassle.

Feature GetFIT App 🌟 Other Calorie Tracker
Apps
Calorie Tracking Yes Yes
AI Powered Meal Analysis Yes No
Intermittent Fasting Log Yes No
Workout Tracking Yes No
Hundreds of High-Protein Recipes Yes No
4-Week Meal Plans Yes No
4-Week Workout Plans Yes No
Body Weight Tracking Yes No
Water Intake Tracking Yes No
Body Measurement Tracking Yes No
Knowledge Library & E-books Yes No
Progress Tracking Yes No
Seasonal Winter/Fall Diet Recipes Yes No
Step Count & Daily Habit Tracking Yes No
International Recipe Library Yes No
Diet Shopping Lists Yes No
Supplement Programs Yes No
Easy-to-Use Online Platform Yes No
Try the App for Free
Free Trial for new users
Cancel Anytime
Thousands of Users Worldwide
Secure Payment

Who Is GetFIT App For?

If you've ever gotten stuck losing weight, had no idea how many calories or how much protein you actually need, or you're just tired of bland, boring diet food — you're not alone. GetFIT App was built for people who want to finally reach their weight loss or muscle-building goals in one place, with a clear system and food they actually enjoy eating. Look through the situations below, and if you recognize yourself, you'll know exactly what to do next.

You have no idea how many calories to eat Weight loss, muscle building, and maintenance all need different targets — the app calculates exactly how many calories and how much protein your goals require. Try the app! You don't know how to put together a workout plan You show up at the gym but have no idea what to do or in what order? Ready-made, easy-to-follow 4-week workout plans get you started. Try the app! You're tired of bland, boring diet food Who said dieting means dry chicken breast and rice? Choose from hundreds of delicious, high-protein recipes you'll actually want to eat. Try the app! The scale hasn't moved in weeks Stuck on a weight-loss plateau and not sure what's going wrong? Clear tracking and logging help you spot exactly what needs adjusting. Try the app! You're a beginner and don't know where to start Everyone feels lost at the start, with so much conflicting information out there. You get a simple, step-by-step system, no guesswork required. Try the app! You can't hit enough protein every day You know you should, but the numbers never add up? The app helps you plan meals so you actually reach your daily protein target. Try the app! You want a simple, effective plan you can actually follow Whether it's weight loss or muscle building, one clear, day-to-day plan beats ten scattered pieces of advice — and you get it all in one place. Try the app! You don't have time to sit and calculate everything Just describe what you ate, and the AI works out the calories and macros for you in seconds. Try the app! You want to keep progressing without setbacks Consistent tracking and clear goals help you avoid losing weeks of progress or losing your momentum. Try the app! You've tried crash diets before, but they never stuck This isn't another quick fix — it's a sustainable system you can actually build into your everyday life. Try the app! You want to finally hit your goal weight Whether it's a few pounds or something bigger, a clear plan and daily tracking make a real difference in actually getting there. Try the app! You want to look better, feel fitter, and feel more confident As your body changes, your confidence often grows with it — consistent training and nutrition can help with both. Try the app! You want to build muscle effectively A training plan, enough protein, and recovery — you need all three for muscle growth, and you'll find them all in one place. Try the app! You want to lose weight without starving yourself or yo-yo dieting Starving yourself isn't the answer — a sustainable calorie and protein intake is something you can actually stick with long-term. Try the app! You want to build a healthier, fitter lifestyle It's not about one diet — it's about small, sustainable habits around food, movement, and routine that you can keep up long-term. Try the app! You want to finally reach the physique you've always wanted The shape you've always pictured feels a lot more realistic with a clear plan and a consistent daily system behind it. Try the app!
Try the App for Free
Free trial for new members
Cancel anytime
Thousands of members worldwide
Secure payment

GetFIT App Is Not a "Magic Pill" — It's a System That Supports You and Gets You to Your Goal!

GetFIT App helps you so you don't have to figure out how to reach your goals on your own. In one place, you'll find everything you need for a mindful lifestyle change: calorie and macro tracking, daily calorie logging, 4-week workout plans, delicious and easy-to-follow recipes, and progress tracking. You won't get quick tricks — you'll get a clear, transparent system that helps you move toward your goal more consistently, whether that's weight loss, muscle building, or a fitter, more sustainable lifestyle.

Fast, Simple Calorie & Macro Tracking

You describe what you ate, and GetFIT App calculates the calories and macros in seconds — no more digging around or doing math in your head. You'll also see exactly how many calories you have left for the day.

Workout Plans & Workout Logging

Effective 4-week workout plans are ready to go, and your workout log helps you stay consistent and track how you progress from session to session.

High-Protein Recipes & Ready-Made Meal Plans

Hundreds of delicious recipes and 4-week meal plans are waiting for you, so you don't have to figure out what to eat every single day.

Body Weight, Measurements & Daily Habit Tracking

All your important numbers in one place, so you can see exactly whether progress is actually happening — not just feel it, but see it.

Progress Tracking

Clear data and charts help you know exactly where you stand, and what's worth adjusting in the weeks ahead.

Knowledge Resources & a Supportive System

You don't just get tools — you get knowledge too, so you understand why you're doing what you're doing, for the long run.

Try the App for Free
Free trial, new members only
Cancel anytime
Thousands of members worldwide
Secure payment

GetFIT App Will Be Perfect for You, If...

If you relate to any of the statements below, GetFIT App is exactly the right fit for you.

Try the App for Free
Free trial, new members only
Cancel anytime
Thousands of members worldwide
Secure payment

Join Thousands of GetFIT App Users Worldwide

Thousands of people around the world have already joined GetFIT App to track their nutrition, follow workout programs, and work toward their fitness goals. Join our growing global community and get the tools you need to manage your fitness journey in one place.

Start your Free Trial!

Everything You Need for a Fitter Body is here in GetFIT App!

Set calorie and macro goals, track your meals and activity, follow structured workout and meal plans, and monitor your progress over time. GetFIT App brings nutrition tracking, fitness planning, and everyday tools together in one simple membership.

Start your Free Trial!

Try GetFIT App for 5 days free!

Discover the premium features of the GetFIT App during a free trial: personalized calorie calculation and tracking, meal plans, recipes, workout programs, e-books, and much more. Start your transformation today!

Start Free Trial

Dear User! Unlock your Dream Body Today!

Start your free trial today! With your premium membership, you’ll get immediate access to all the tools and content that help you lose weight, build muscle, and develop a healthy lifestyle.

Click to Get Started