Body Recomp Calculator
Calculate your optimal calories and macros for body recomposition. Lose fat and build muscle simultaneously.
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How Does Body Recomposition Work?
Body recomposition is the process of losing fat while building muscle at the same time. Our calculator uses the Mifflin-St Jeor equation to calculate your BMR, then factors in your activity level to determine your TDEE and optimal macro split.
Cut
500 cal deficit for steady fat loss while preserving muscle.
Recomp
Slight deficit for simultaneous fat loss and muscle gain.
Bulk
300 cal surplus for maximum muscle growth with minimal fat.