What is body recomposition?

Body recomposition is the process of simultaneously losing fat and gaining muscle. It's slower than a dedicated cut or bulk but produces the "toned" look many people want. Best achieved by beginners, people returning from a break, or those with higher body fat percentages.

How do I calculate lean mass?

Lean Mass = Total Weight × (1 − Body Fat%). For example, 185 lbs at 22% body fat: Lean Mass = 185 × 0.78 = 144.3 lbs. Target Weight at 15% BF = 144.3 ÷ 0.85 = 169.8 lbs.

How much protein do I need for recomposition?

Research supports 0.8–1.2g of protein per pound of lean body mass for recomposition. Higher protein (1.2g/lb) helps preserve muscle during a caloric deficit and supports muscle synthesis.

How fast can I realistically lose body fat?

Safe fat loss is 0.5–1.0 lb per week (0.5–1% of body weight per week). Faster rates increase muscle loss risk. A 500 cal/day deficit produces about 1 lb/week fat loss.

Should I cut or bulk vs recompose?

If your body fat is over 20% (men) or 28% (women), cutting first is more effective. If you're under 15% (men) or 22% (women) with limited muscle, a lean bulk works better. Recomp is ideal in between.

Body Recomposition Calculator

Calculate your lean mass, fat mass, and target weight for body recomposition. Find out how much fat to lose while preserving muscle, with calorie and protein targets.

Current Weight (lbs)

lbs

Current Body Fat % ?

Target Body Fat %

Target Weight (same lean mass)

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Current Lean Mass —

Current Fat Mass —

Fat to Lose —

Extended More scenarios, charts & detailed breakdown ▾

Current Weight (lbs)

lbs

Current Body Fat %

Target Body Fat %

Target Weight

—

Fat to Lose —

Lean Mass to Preserve —

Professional Full parameters & maximum detail ▾

Current Weight (lbs)

lbs

Current Body Fat %

Target Body Fat %

Height (inches)

Age

yrs

Sex

Current Body Composition

Current Lean Mass —

Current Fat Mass —

Recomposition Targets

Target Weight —

Fat to Lose —

Nutrition Plan

TDEE Estimate (moderate activity) —

Recomp Calories (slight deficit) —

Protein Target (1.2g/lb lean mass) —

Recommended Strategy —

How to Use This Calculator

Enter your current weight and body fat %.
Enter your target body fat %.
Results show lean mass, fat mass, and the weight you'd be at target BF% while maintaining lean mass.
Use the Timeline tab to estimate weeks to reach your goal.
Use the Professional tab for TDEE, recomp calories, and protein targets.

Formula

Lean Mass = Weight × (1 − BF%)

Target Weight = Lean Mass ÷ (1 − Target BF%)

Fat to Lose = Current Weight − Target Weight

Example

Example: 185 lbs at 22% BF. Lean mass = 144.3 lbs. Fat = 40.7 lbs. Target 15% BF: Target weight = 144.3 ÷ 0.85 = 169.8 lbs. Fat to lose: 15.2 lbs.

Frequently Asked Questions

Body recomposition is the process of simultaneously losing fat and gaining muscle. It's slower than a dedicated cut or bulk but produces the "toned" look many people want. Best achieved by beginners, people returning from a break, or those with higher body fat percentages.
Lean Mass = Total Weight × (1 − Body Fat%). For example, 185 lbs at 22% body fat: Lean Mass = 185 × 0.78 = 144.3 lbs. Target Weight at 15% BF = 144.3 ÷ 0.85 = 169.8 lbs.
Research supports 0.8–1.2g of protein per pound of lean body mass for recomposition. Higher protein (1.2g/lb) helps preserve muscle during a caloric deficit and supports muscle synthesis.
Safe fat loss is 0.5–1.0 lb per week (0.5–1% of body weight per week). Faster rates increase muscle loss risk. A 500 cal/day deficit produces about 1 lb/week fat loss.
If your body fat is over 20% (men) or 28% (women), cutting first is more effective. If you're under 15% (men) or 22% (women) with limited muscle, a lean bulk works better. Recomp is ideal in between.

Related Calculators

Sources & References (5) ▾