Our body recomposition calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then applies activity multipliers to determine Total Daily Energy Expenditure (TDEE). The calculator then creates a personalized nutrition plan optimized for simultaneous fat loss and muscle building based on your specific goals.

Body Recomposition Principles

Body recomposition works by maintaining a small caloric deficit (200-300 calories) or eating at maintenance while consuming high protein (1.6-2.2g per kg body weight) and following progressive resistance training. This allows your body to simultaneously lose fat through the caloric deficit while building muscle through adequate protein and training stimulus.

• High protein intake (30-40% of calories) supports muscle protein synthesis
• Moderate caloric deficit or maintenance prevents muscle loss
• Progressive overload training provides stimulus for muscle growth
• Adequate sleep and recovery allow for tissue repair and adaptation
• Consistent adherence over 3-6 months yields visible results
• Works best for beginners and those with higher body fat percentages

Sources & References