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What body recomposition is
Body recomposition — "recomp" — means changing what your weight is made of: losing fat while keeping or building muscle. The number on the scale may barely move, but your body looks leaner, firmer and healthier.
How this calculator works
From your current weight and body-fat percentage, the calculator splits your weight into lean mass and fat mass. Enter a goal body-fat percentage and it shows your target weight — assuming you keep all your lean mass — and how much fat you'd need to lose to get there.
How to actually recomp
- Eat at a small deficit (or maintenance). Recomp works best with a modest calorie gap, not an aggressive one.
- Prioritise protein. High protein protects muscle while you lose fat — see the protein calculator.
- Lift weights. Progressive resistance training is the signal that tells your body to keep muscle.
- Be patient. Recomp is slower than pure cutting or bulking, but the result lasts.
What to expect
Because you're losing fat and gaining a little muscle at once, scale weight changes slowly — judge progress by the mirror, photos, measurements and how clothes fit. Track composition with the body fat and lean body mass calculators.
Helpful tools
Track fat and muscle changes when the scale won't move.
View options →Train progressively at home to drive recomposition.
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Frequently asked questions
Can you build muscle and lose fat at the same time?
Yes, especially for beginners, people returning after a break, and those with higher body fat. It gets harder the leaner and more trained you become.
Should I eat in a deficit or at maintenance for recomp?
A small deficit or maintenance works best, paired with high protein and resistance training. A large deficit makes it hard to build or keep muscle.
How long does body recomposition take?
Longer than a straight cut or bulk — often several months to see clear changes, because gaining muscle and losing fat at once is a slow process.
Why isn't the scale moving during recomp?
Because you're losing fat and gaining muscle at a similar rate. That's success — track photos, measurements and body fat instead of just weight.