A body recomposition calculator helps you plan calorie cycling — eating more on training days and less on rest days — to build muscle while losing fat simultaneously. Instead of alternating between bulk and cut phases, recomposition uses strategic calorie partitioning to fuel workouts and promote recovery while maintaining a controlled weekly energy balance.
Calculate Your Recomp Plan
Daily Calorie & Macro Plan
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Protein = 4 cal/g, Carbs = 4 cal/g, Fat = 9 cal/g. Macro percentages vary by day type and goal.
Training vs Rest Day Comparison
Weekly Summary & Timeline
Tips for Your Goal
How to Use the Body Recomposition Calculator
Body recomposition is the process of building muscle and losing fat at the same time. Unlike traditional bulk-and-cut cycles where you spend months gaining weight (and some fat) followed by months of dieting, calorie cycling lets you make progress on both goals simultaneously. This body recomposition calculator creates a personalized daily nutrition plan based on your stats, training schedule, and goal.
Step 1: Enter Your Body Stats
Start by entering your weight and selecting your preferred units. If you know your body fat percentage, enter it for more accurate lean mass calculations and protein recommendations. If you do not know your body fat, the calculator will still work using standard estimates. Add your gender, age, and height so the calculator can determine your Basal Metabolic Rate using the Mifflin-St Jeor equation.
Step 2: Set Your Activity Level and Training
Choose your general activity level outside of training sessions. This accounts for your job, daily steps, and non-exercise movement. Then select how many days per week you train with weights. The calculator uses this split to distribute your weekly calories between training and rest days. More training days means a smaller daily difference between the two day types.
Step 3: Choose Your Goal
Select one of three approaches. Recomp is best for beginners or those at moderate body fat — it creates a small surplus on training days and a moderate deficit on rest days. Lean Bulk is ideal when you are already lean and want to add muscle with minimal fat gain. Aggressive Cut is for those prioritizing fat loss while preserving muscle mass through high protein and strategic training-day nutrition.
Step 4: Review Your Plan
The results show separate calorie and macro targets for training days versus rest days. Training days feature higher carbohydrates to fuel workouts and support recovery, while rest days shift toward higher protein and fat with fewer carbs. The stacked bar chart gives you a visual comparison of each day's macronutrient composition, and the weekly summary shows your overall calorie balance and estimated rate of change.
Making It Work
Consistency is the key to successful body recomposition. Follow your training-day macros on days you lift and your rest-day macros on off days. Track your progress by measuring body composition (waist measurements, progress photos, strength gains) rather than relying on the scale alone, since your weight may not change much even as your body transforms. Recalculate every 4 to 6 weeks as your weight and body fat change.
Frequently Asked Questions
Is this body recomposition calculator free?
Yes, the Body Recomposition Calculator is completely free with no limits or signup required. You can calculate calorie cycling plans for recomp, lean bulk, or aggressive cut as many times as you want. Everything runs locally in your browser.
Is my personal data safe and private?
Yes, all calculations run entirely in your browser using client-side JavaScript. Your weight, body fat percentage, and other details are never sent to a server, stored in a database, or shared with anyone. Once you close the page, your data is gone.
What is body recomposition and how does calorie cycling work?
Body recomposition means simultaneously building muscle and losing fat. Calorie cycling supports this by eating more calories on training days when your body needs fuel for muscle growth and recovery, and fewer calories on rest days when energy demands are lower. Over a week, this creates a small net deficit or surplus depending on your goal.
How many training days per week should I choose?
Most people see great results with 3 to 5 training days per week. Beginners should start with 3 days to allow adequate recovery. Intermediate lifters typically train 4 days, and advanced lifters may train 5 or 6 days. The calculator adjusts your weekly calorie average based on your training frequency.
Can I build muscle and lose fat at the same time?
Yes, especially if you are a beginner, returning after a break, or carrying extra body fat. Calorie cycling optimizes this process by fueling workouts on training days and creating a deficit on rest days. Research shows that body recomposition is achievable when protein intake is high and training is progressive.
How much protein do I need for body recomposition?
For body recomposition, aim for 0.8 to 1.2 grams of protein per pound of bodyweight. This calculator automatically checks your protein per pound ratio and warns you if it falls below recommended levels. Higher protein intake preserves muscle during a deficit and supports growth during a surplus.
What is the difference between recomp, lean bulk, and aggressive cut?
Recomp aims to build muscle and lose fat simultaneously with a small weekly deficit. Lean bulk prioritizes muscle gain with a moderate surplus on all days. Aggressive cut focuses on rapid fat loss with training day calories at maintenance and a significant deficit on rest days.
How long until I see results from body recomposition?
Most people notice visible changes in 8 to 12 weeks with consistent training and nutrition. The calculator provides a timeline estimate based on your weekly calorie surplus or deficit. Body recomposition is slower than a traditional bulk-cut cycle but produces a leaner result without large weight swings.