1. What is Body Recomposition?

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

2. How Does the Calculator Work?

The calculator uses formulas based on weight, activity level, and goals:

Where:

• Protein — Typically 2.2-2.6g per kg of body weight for recomp
• Carbohydrates — Adjusted based on activity level and goals
• Fats — Remainder of calories after protein and carbs

Explanation: The calculator provides a high-protein baseline with carb and fat adjustments to support both muscle growth and fat loss.

3. Importance of Macros for Recomp

Details: Proper macronutrient distribution is crucial for body recomposition. High protein preserves muscle during fat loss, while controlled energy intake prevents excessive fat gain during muscle building.

4. Using the Calculator

Tips: Enter your current weight in kg, select your activity level honestly, and choose your primary goal. For best results, track intake consistently and adjust based on progress.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q2: What if I'm not seeing results?
A: Ensure accurate tracking, consider adjusting calories by 100-200 kcal, and reassess after 2 weeks.

Q3: Can I do recomp as a beginner?
A: Yes, beginners often see the best recomp results due to "newbie gains."

Q4: How important is meal timing?
A: Less important than total daily intake, but spreading protein across 3-4 meals may help muscle protein synthesis.

Q5: Should I cycle carbs?
A: Only if you're advanced. Most people do well with consistent moderate carb intake.