What is 'Body Recomposition'?

Body recomposition is the process of losing body fat and gaining muscle mass at the same time. It requires a slight calorie deficit and high protein intake, and is most effective for beginners or those returning to training after a break.

How are training and rest day macros different?

On training days, our planner typically increases carbohydrates to fuel your workout and support recovery. On rest days, carbs are lowered while healthy fats are slightly increased to support hormonal health.

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Health & Fitness

Macro & Body Recomposition Planner – Daily Fitness Blueprint | CalcTools

Calculate your optimal macros for bodybuilding and fat loss. Choose between lean bulk, aggressive cut, or body recomposition.

Achieving your dream physique is 20% training and 80% nutrition. Whether you want to pack on size, reveal your abs, or simultaneously build muscle while losing fat (recomposition), your 'macros'—protein, carbohydrates, and fats—are the levers you must pull. Standard calorie counters often ignore individual body composition, but our Advanced Macro Planner uses your body fat percentage to prioritize lean mass. This ensures you are fueling your muscles while managing your fat stores, providing a precision-engineered blueprint for your specific fitness journey.

Weight (kg)

Body Fat (%)

Fitness Goal

Activity Level

Hypertrophy Tip

Research suggests that for muscle growth (hypertrophy), protein intake between 1.6g and 2.2g per kg of total body weight is optimal. During a cut, staying on the higher end helps preserve lean muscle mass.

Target Calories

2750kcal/day

Recomposition (-100 kcal) - Maintenance: 2850 kcal

Protein176g

Carbs340g

Fats76g

Training Day Carbs408g

Rest Day Carbs272g

Medical Disclaimer: This tool is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Evidence & References

How it Works

The tool first calculates your TDEE (Total Daily Energy Expenditure) using your weight and activity level. It then applies your chosen goal (Bulk, Cut, or Recomp) to find your target calories. Finally, it allocates calories to protein (based on lean mass), then fats, and fills the remainder with carbohydrates.

Calculation Formula

TDEE ± Goal Offset = Target Calories

Calculation Examples

1. **Lean Bulk**: A 80kg male at maintenance (2500 kcal) would target **2750 kcal** with ~180g of protein to maximize muscle gain without excessive fat storage.

Why use this tool in your daily life?

Using this tool turns 'dieting' into a science. By knowing your specific macro requirements, you eliminate the frustration of hitting plateaus and ensure every gram of food you eat supports your aesthetic and performance goals.