Body Recomposition Calculator: Calories and Protein Range

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Quick start

Body recomposition means trying to reduce body fat while maintaining or gaining muscle. It usually relies on resistance training, adequate protein, and a modest calorie target.

Show the key terms

Recomposition: Changing the proportion of fat and muscle.
Protein range: A broad daily target based on bodyweight.
Progressive training: Gradually improving repetitions, load, technique, or volume.

Useful context

Use maintenance or a small deficit, then prioritize progressive resistance training and adequate protein.

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01

Recomposition needs a training signal

Progressive resistance training, adequate protein, sleep, and a modest energy target matter together. Beginners and people returning after a break often have more room to gain muscle while losing fat.

02

Use performance and measurements together

Track training performance, waist or clothing fit, consistent photos, and average bodyweight. One metric can miss meaningful change.

FAQ

Questions, answered plainly

What protein range is used?+

BurnHour shows 1.4–2.0 g per kg of bodyweight, consistent with the ISSN range for most exercising adults.

Should bodyweight stay exactly stable?+

Not necessarily. Recomposition can occur with slow loss, stable weight, or slow gain depending on starting point and goal.

Do I need an account to use the calculator?+

No. The web calculators are free and run in your browser without an account.

Sources and further reading

Sources behind the formulas and explanations.