Body Recomposition Calculator
Body Recomposition Calculator
Lose fat and build muscle at the same time. Get your calories, protein and what to expect.
On a recomp, the scale will lie to you.
Fat goes down, muscle goes up, and your weight sits still. You need to see both. The ScanFit Body Scanner shows your body fat and muscle every week, so you know it's working.
See The Body Scanner Calorie & Macro CalculatorBody recomposition is losing fat and building muscle at the same time. To do it, eat around your maintenance calories, get about 2 g of protein per kg of body weight, and lift weights three or more times a week. Judge progress by your body fat and muscle, not the scale.
What Is Body Recomposition?
Most plans make you pick a side: cut to lose fat, or bulk to gain muscle. Recomposition says you can do both at once, so you swap fat for muscle and end up leaner and stronger at roughly the same weight.
It's slower than either one on its own, but it's gentle. No big swings in your food, and no months of feeling puffy or starved.
Who It Works Best For
- Beginners. New lifters build muscle fast, even while eating at maintenance.
- People coming back. Muscle you've built before returns quicker than new muscle.
- People with more body fat. Stored fat can help fuel muscle growth while you eat a little less.
If you're lean and have trained for years, progress is slower, and a classic bulk and cut cycle might get you there sooner.
How We Work Out Your Plan
- Calories: we estimate your resting burn from your lean mass (the Katch-McArdle formula), multiply it by your activity level, and use that as your maintenance. If you carry more body fat (20% or more for men, 30% or more for women), we take about 10% off.
- Protein: 2 g per kg of body weight, capped at 2.8 g per kg of lean mass so it stays sensible if you have a lot of body fat.
- Fat: 25% of your calories.
- Carbs: whatever is left. They fuel your training.
The muscle gain figure is a rough guide: about 0.5 to 1% of your body weight a month for beginners, 0.25 to 0.5% for intermediates and 0.1 to 0.25% for advanced lifters. Real results vary a lot.
What Recomposition Can Look Like
Recomposition is gradual. You swap fat for muscle at roughly the same weight, so the mirror and the tape measure change before the scale does. These examples are illustrative; real progress varies.
How To Make It Work
- Lift three or more times a week and keep adding weight or reps. Without that push, there's no reason for your body to build muscle.
- Hit your protein target every day, spread across your meals.
- Stick to the calories. Weigh your food for the first few weeks, because portions drift.
- Sleep 7 to 9 hours. It's when you recover and build.
- Walk daily. It burns calories without wrecking your recovery.
- Be patient. Give it 8 to 12 weeks before you judge it.
Why The Scale Lies During A Recomp
Say you lose 2 kg of fat and gain 2 kg of muscle. The scale says nothing happened. You look and feel different, but the number you checked is the same, and a lot of people quit right there.
That's why recomp is the one goal where a body composition scanner earns its place. It splits your weight into fat and muscle, so you can see the swap happen.
See The Swap Happen
Step on the ScanFit Body Scanner barefoot, hold the handle, and it reads your body from your hands to your feet, then splits it into body fat, muscle mass, visceral fat and body water. Everything lands in the free ScanFit app, so you can watch your trend week by week.
- Up to 10 people can share one scanner.
- Syncs with Apple Health, Garmin and Health Connect.
- Weigh your food with the ScanFit Food Scale so your calories are real numbers.
- 100 days to try it. Don't love it? Send it back.
“I love to see the incremental changes! It has given me so much good information to work with.”Kristi, United States · Read on Trustpilot
See The Body Scanner Scanner + Food Scale Bundle
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Frequently Asked Questions
What is body recomposition?
Body recomposition means losing fat and building muscle at the same time, so your body changes shape even when your weight barely moves.
Can you lose fat and build muscle at the same time?
Yes, but how easily depends on you. It works best for beginners, people coming back after a break, and people with more body fat to lose. The leaner and more experienced you are, the slower it gets.
How many calories should I eat for body recomposition?
Most people do best eating around their maintenance calories, or slightly below (about 10%) if they carry more body fat. The calculator above sets your number from your lean mass and activity level.
How much protein do I need for a recomp?
Aim for roughly 1.8 to 2.2 g per kg of body weight a day (about 0.8 to 1 g per pound). The calculator uses 2 g per kg, capped for people with a lot of body fat.
How long does body recomposition take?
Give it at least 8 to 12 weeks of steady training and eating before you judge it. Changes in how your clothes fit and in your body fat and muscle numbers show up well before the scale moves.
Is a recomp better than bulking or cutting?
It's slower but gentler. You don't gain much fat the way you can in a bulk, and you don't lose muscle the way you can in a hard cut. If you're lean and experienced, a bulk and cut cycle is usually faster.
How do I track progress during a recomp?
Not with weight alone. Your weight can stay flat while fat goes down and muscle goes up. Track your body fat percentage and muscle mass, plus your strength in the gym and your waist measurement.
This calculator is for general information only and isn't medical advice. It's meant for healthy adults. If you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating, talk to your doctor or a registered dietitian before changing how you eat or train.