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Body Recomposition Calculator

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

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What is your sex?

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How old are you?

years
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What is your body weight?

lb
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How tall are you?

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How active are you?

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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
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Results are for informational purposes only and are not medical or health advice.
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How Does the Body Recomposition Calculator Work?

There is no single universal mathematical equation for body recomposition. This calculator combines an established energy expenditure equation with practical macronutrient targets to provide a reasonable starting point for supporting muscle growth while gradually reducing body fat.

Calculation Formula / Value Why It Is Used
BMR Mifflin–St Jeor Equation Estimates the amount of energy your body uses at rest.
TDEE BMR × activity factor Estimates your total daily energy expenditure.
Body Recomposition Calorie Target Approximately 95% of estimated TDEE Creates a modest calorie reduction as a starting point.
Protein 2.0 g per kg of body weight Provides a relatively high protein intake to support muscle retention and growth.
Fat 0.8 g per kg of body weight Provides a practical starting point for daily fat intake.
Carbohydrates Remaining calories ÷ 4 Remaining calories after protein and fat are allocated are assigned to carbohydrates.

The Mifflin–St Jeor Equation

The calculator uses the Mifflin–St Jeor equation to estimate BMR. It takes body weight, height, age, and sex into account.

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 TDEE = BMR × activity factor

How Is Protein Calculated?

The calculator uses 2.0 grams of protein per kilogram of body weight. This sits in the middle of the commonly used 1.6–2.2 g/kg/day range and provides a practical starting point for people who regularly perform resistance training.

Protein = body weight(kg) × 2.0 g
Why Doesn't the Calculator Recommend an Extreme Calorie Deficit?

Body recomposition generally does not require an aggressive diet. A sustainable energy intake combined with sufficient protein and resistance training can support muscle retention or growth while body fat gradually decreases.

Body Recomposition Is About More Than Calories

Your calorie intake alone does not guarantee muscle growth. Regular resistance training, adequate protein, recovery, and consistent nutrition all contribute to improving body composition over time.

Why Are These Only Starting Values?

TDEE calculations are estimates based on population-level equations, so individual energy expenditure can vary. Tracking changes in body weight, waist measurements, training performance, and other progress markers over time can help you fine-tune your calorie intake.

Calculator results are for informational purposes only and are not medical or health advice.

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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.

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Calorie Tracking

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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.

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Recipes for Fat Loss

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

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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.

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High Protein Meals

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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.

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Simple Calorie Tracking

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

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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.

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High Protein Diets for You

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

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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.

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Workout Plans for Your Goals

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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 Recommended Other Calorie Tracker
Apps
Calorie Tracking Yes Yes
Instant AI Recipe Calorie Scanning 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
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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!
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