1. What is Recomposition?

Body recomposition refers to simultaneously losing fat and gaining muscle. Unlike traditional bulk/cut cycles, recomposition aims for slow, simultaneous changes in body composition through precise nutrition and training.

2. How the Calculator Works

The calculator uses these formulas:

Where:

• Protein — Based on lean body mass to support muscle growth
• Fats — Based on total body weight for hormonal health
• Carbs — Fill remaining calories for energy and performance

Explanation: The calculator first determines maintenance calories based on your lean mass and activity level, then distributes macros with protein as priority.

3. Importance of Macros for Recomp

Details: Proper macronutrient distribution is crucial for recomposition. High protein preserves muscle during fat loss, adequate fats support hormone production, and carbs fuel workouts for muscle growth.

4. Using the Calculator

Tips: For best results, measure body fat accurately (DEXA, calipers, or smart scale trends). Choose your activity level honestly and select a goal that matches your priorities.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or after 5% body weight change.

Q2: What if I'm not seeing results?
A: Ensure proper training stimulus, sleep, and adherence. Small adjustments (±10% calories) may be needed.

Q3: Are these macros suitable for beginners?
A: Yes, beginners often see best recomposition results due to "newbie gains."

Q4: How important is timing?
A> For most people, total daily intake matters more than timing. Prioritize protein around workouts if possible.

Q5: Should I track calories exactly?
A: Aim for ±5% of targets. Obsessive tracking can be counterproductive long-term.