Body Recomposition Calculator

Can you build muscle AND lose fat at the same time? Let's find out.

💡 What is Body Recomposition?

Body recomposition (recomp) is simultaneously building muscle while losing fat. It's often considered the "holy grail" but only works under specific conditions:

✅ Beginners (training < 1 year) - newbie gains allow muscle growth in a deficit
✅ Detrained lifters - muscle memory accelerates regrowth
✅ Higher body fat (>20-25%) - excess fat provides energy for muscle building
❌ Advanced lifters at low BF% - pick bulk or cut for best results

Your Stats

Body Weight (kg)

Body Fat Percentage (%)

Use our Body Fat Calculator if you don't know your BF%

Training Experience

Years of Training (Optional)