Body Recomposition Diet Calculator

Body Recomposition Formula:

\[ \text{Macros} = \begin{cases} \text{Protein} = 2.2 \times \text{Weight (kg)} \\ \text{Fat} = 0.8 \times \text{Weight (kg)} \\ \text{Carbs} = \frac{\text{TDEE - (Protein \times 4 + Fat \times 9)}}{4} \end{cases} \]

TDEE (Total Daily Energy Expenditure):

calories/day

Body Weight:

Primary Goal:

Recommended Daily Intake: Protein: Fat: Carbohydrates:

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1. What is Body Recomposition?

Body recomposition refers to simultaneously losing fat and gaining muscle. Unlike traditional bulk/cut cycles, it aims to improve body composition while maintaining similar body weight through precise nutrition and training.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \begin{align*} \text{Protein} &= 2.2 \times \text{Weight (kg)} \\ \text{Fat} &= 0.8 \times \text{Weight (kg)} \\ \text{Carbs} &= \frac{\text{TDEE - (Protein \times 4 + Fat \times 9)}}{4} \end{align*} \]

Where:

Protein - Essential for muscle preservation/growth (2.2g/kg)
Fat - Important for hormone production (0.8g/kg)
Carbs - Remainder of calories after protein/fat allocation
TDEE - Your total daily energy expenditure

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for body recomposition. High protein preserves muscle, adequate fats support hormones, and carbs provide energy for workouts and recovery.

4. Using the Calculator

Tips: For best results, track your intake consistently, adjust based on progress (weekly weigh-ins and measurements), and combine with resistance training and adequate sleep.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE estimate?
A: TDEE calculators provide estimates. Monitor your weight and adjust based on actual results (add/subtract 100-200 calories as needed).

Q2: Can beginners do body recomposition?
A: Yes, beginners often see the best recomposition results due to "newbie gains" where they can build muscle while losing fat effectively.

Q3: How long does body recomposition take?
A: It's a slower process than traditional bulk/cut cycles - expect noticeable changes in 8-12 weeks with consistent effort.

Q4: Should I do cardio for recomposition?
A: Resistance training is primary, but moderate cardio can support fat loss without interfering with muscle growth.

Q5: What if my carbs are very low?
A: If carbs calculate very low, you may need to increase TDEE (eat more) or slightly reduce protein/fat targets to allow more carbs.