1. What is Body Recomposition?

Body recomposition refers to simultaneously losing fat and gaining muscle. Unlike traditional bulk/cut cycles, recomposition aims for slow, steady changes in body composition while maintaining weight.

2. How Does the Calculator Work?

The calculator uses your Total Daily Energy Expenditure (TDEE) to determine appropriate calorie and macronutrient targets:

Where:

• \( TDEE \) — Your total daily energy expenditure
• \( Balanced \) — 30% protein, 40% carbs, 30% fat

Explanation: For body recomposition, calories are set at maintenance (TDEE) with balanced macros to support both muscle growth and fat loss.

3. Importance of Calorie Calculation

Details: Accurate calorie and macro calculation is essential for body recomposition success. Eating at maintenance with proper macros creates the hormonal environment for simultaneous fat loss and muscle gain.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown), select your goal (recomp is default), and activity level. The calculator will output your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: Why eat at maintenance for recomposition?
A: Maintenance calories create energy balance allowing your body to use fat stores for energy while using protein to build muscle.

Q2: How long does body recomposition take?
A: Recomposition is slower than bulk/cut cycles - expect 3-6 months for noticeable changes.

Q3: Who is recomposition best for?
A: Beginners, those returning from a break, or slightly overweight individuals see best results.

Q4: Should I track anything besides calories?
A: Yes! Protein intake (1g/lb of bodyweight), strength progress, and body measurements are key.

Q5: What if I'm not seeing results?
A: Ensure accurate TDEE, proper training (progressive overload), and sufficient protein. Adjust calories by ±100-200 if needed.