Body Recomp

What is Body Recomposition?

Body recomposition is the process of losing fat and building muscle simultaneously. Instead of traditional bulking and cutting cycles, you alternate between slight caloric surplus on training days and deficit on rest days.

This approach works best for beginners, people returning to training after a break, and those with higher body fat percentages (above 20% for men, 28% for women).

How This Calculator Works

• Training days (+5% surplus): Extra calories fuel muscle growth and workout recovery. Higher carbs support training performance.
• Rest days (-20% deficit): Reduced calories promote fat loss. Higher fat ratio supports hormone production on low-activity days.
• Protein stays high both days (2.2g/kg): Critical for muscle preservation and growth regardless of calorie intake.

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