Free calculator
Body recomposition calculator
Estimate a practical calorie and macro starting point for losing fat while building or preserving muscle. The formula, assumptions, and sources are all visible below.
Your starting point
Estimated daily target
- Protein
- 127g
- Fat
- 72g
- Carbs
- 359g
- Estimated maintenance
- 2,728 kcal
- Estimated resting needs
- 1,760 kcal
- Daily adjustment
- -5%
Treat this as a starting estimate. Track your average body weight for 2 to 3 weeks, then adjust calories in small steps if your trend does not match your goal.
How it works
A useful estimate, not a promise.
The calculator estimates resting energy expenditure with the Mifflin-St Jeor equation, then multiplies it by the activity level you select. That produces an estimated maintenance intake. The recomp setting applies either no adjustment, a 5% deficit, or a 10% deficit.
Protein is set at 1.6 g/kg/day. A large meta-analysis found that protein intake above about 1.6 g/kg/day did not add further average gains in fat-free mass during resistance training, while the ISSN position stand gives most exercising adults a broader 1.4 to 2.0 g/kg/day range.
Fat is set at 25% of calories, inside the National Academies adult range of 20% to 35%. Carbohydrate receives the calories left after protein and fat.
Sources and limitations
- 1. Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
- 2. Morton RW et al. Protein supplementation and resistance training meta-analysis. British Journal of Sports Medicine, 2018.
- 3. Jäger R et al. ISSN position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- 4. National Academies. Acceptable Macronutrient Distribution Ranges for adult fat and carbohydrate intake.
This calculator is for generally healthy adults ages 19 to 78. It is not medical advice and is not intended for pregnancy, breastfeeding, eating disorders, or medical nutrition therapy. Predictive equations can differ from measured energy needs. For a dynamic weight-change model, see the NIH Body Weight Planner or speak with a registered dietitian.
Body recomposition calculator FAQ
How many calories should I eat for body recomposition?
There is no validated calorie formula specific to body recomposition. A practical starting point is estimated maintenance or a modest 5% to 10% deficit, paired with progressive resistance training and adequate protein.
How much protein should I eat for body recomposition?
This calculator uses 1.6 grams of protein per kilogram of body weight per day. Research and sports nutrition guidance place most exercising adults in a broader range of roughly 1.4 to 2.0 grams per kilogram per day.
Is a body recomposition calculator exact?
No. It estimates resting needs with the Mifflin-St Jeor equation and applies an activity factor. Your measured weight trend over several weeks is more useful than any single calculated number.
Planning a calorie surplus instead? Use the bulking calculator.
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