Frequently Asked Questions
Everything you need to know about body recomposition and our calculator.
General Questions
What is body recomposition?
Body recomposition (recomp) is the process of losing body fat and gaining muscle at the same time. Unlike traditional "bulk then cut" cycles, recomp aims to improve your body composition gradually without extreme phases.
Can you really build muscle and lose fat at the same time?
Yes! Research shows that body recomposition is possible, especially for beginners, those returning to training, people with higher body fat, and those using optimal nutrition strategies with adequate protein intake.
How accurate is this calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. However, individual metabolism varies by 10-15%. Use these numbers as a starting point and adjust based on your actual results.
How long does body recomp take?
Body recomposition is a gradual process:
- Weeks 1-2: Strength gains, reduced bloating
- Weeks 4-6: Increased muscle definition
- Weeks 8-12: Noticeable body composition change
- Months 4-6: Significant muscle + fat loss
Calculator & Formulas
What is the Mifflin-St Jeor Formula?
The most accurate formula for calculating Basal Metabolic Rate (BMR):
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Activity Multipliers for TDEE
Cut vs Recomp vs Bulk
>20% BF
12-20% BF
<12% BF
Understanding Your Macros
Protein
Essential for muscle repair and growth. Aim for 2.2g/kg body weight.
Timing: Every 4-5 hours
Carbs
Fuel your workouts and recovery. Fills remaining calories after protein & fat.
Timing: Around workouts
Fat
Crucial for hormone production. Set at 25% of total calories.
Timing: Throughout the day
Training for Recomp
Best Training Split
- Beginners: Full-body 3x/week
- Intermediate: Upper/Lower 4x/week
- Advanced: Push/Pull/Legs 5-6x/week
Cardio During Recomp
2-3 sessions of LISS cardio (walking, cycling) per week is sufficient. Prioritize resistance training over cardio for muscle building.
Common Mistakes to Avoid
Too large deficit (-750+ cal)
Leads to muscle loss
Insufficient protein (<1.2g/kg)
Causes muscle loss despite training
Inconsistent training
No muscle growth stimulus
Poor sleep (<6h)
Hormonal disruption, aim for 7-9h
Ready to calculate your macros?
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