TDEE Calculator for Body Recomposition
Gain muscle and lose fat simultaneously at maintenance calories
What is body recomposition and who does it work for?
Body recomposition is the process of simultaneously gaining muscle and losing fat. It occurs at maintenance calories (or with a very small deficit of 100-200 kcal). It works best for beginners, detrained individuals returning to exercise, and people with excess body fat (>20% men, >30% women). For advanced athletes with low body fat, volume/cut cycles are more efficient. Key: high protein (2.0-2.4 g/kg/day) and progressive strength training.
How to use this calculator for recomposition
Calculate your maintenance TDEE. Eat exactly that number (or up to 200 kcal less). Protein must be 2.0-2.4 g/kg/day. Strength training 3-4 times per week with progressive overload is essential. Results are slower than pure volume/cut cycles but without the downsides of accumulating fat or losing muscle.
Who does body recomposition work for?
| Profile | Effectiveness | Protocol | Monthly expectation |
|---|---|---|---|
| Beginner | Very high | Maintenance + 2.0 g/kg protein | +0.5-1 kg muscle, −0.5-1 kg fat |
| Intermediate with extra fat | High | Small deficit (−200 kcal) + 2.2 g/kg | +0.2-0.5 kg muscle, −0.5-0.8 kg fat |
| Lean intermediate | Low | Better volume/cut cycles | +0.1-0.2 kg muscle, −0.2-0.3 kg fat |
| Advanced | Very low | Pure cycles more efficient | Minimal |
FAQ
1How do I measure progress in recomposition if weight doesn't change?
In recomposition, weight can remain stable for months. Use: body measurements (waist, hips, thighs), progress photos every 4 weeks, strength on main exercises, arm and chest circumference.
2How long does a recomposition phase last?
Recomposition is a continuous process, not a limited 'phase'. Beginners notice visual changes in 8-12 weeks with optimal protocol.
3Do I need supplements for recomposition?
Creatine monohydrate (3-5 g/day) has the most evidence for improving strength and muscle synthesis. With sufficient dietary protein, no other supplements are necessary.
4Does cardio interfere with recomposition?
Moderate cardio (150 min/week LISS) is compatible and improves cardiovascular health. Excessive HIIT can interfere with muscle recovery.