Protein · Carbs · Fat

Macro Calculator for Body Recomposition

Free body recomp macro calculator — lose fat and build muscle simultaneously with the right macro split.

No signup required Recomp optimised split Instant results

Get yours from the TDEE Calculator

Your daily macro targets
Protein
—
grams
 
Carbs
—
grams
 
Fat
—
grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
—g
Fat
—g
Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance. Body recomposition works at maintenance calories — no large deficit (limits muscle gain) and no large surplus (adds unnecessary fat).

How to Calculate Macros for Body Recomposition

To calculate macros for body recomposition, set calories at your exact TDEE — no surplus and no deficit — then set protein very high at 2.2–2.6g per kg bodyweight.

To calculate macros for body recomp manually:

  1. Find your TDEE from the TDEE Calculator — this is your calorie target (no adjustment needed)
  2. Multiply bodyweight in kg by 2.4 for daily protein grams
  3. Multiply protein grams by 4 for protein calories
  4. Subtract protein calories from total TDEE
  5. Split remaining calories — roughly 55% carbs, 45% fat
Example — 75kg person, TDEE 2,200 kcal (Maintain Weight + High Protein preset) Protein: 75 × 2.4 = 180g = 720 kcal
Remaining: 2,200 − 720 = 1,480 kcal
Carbs (55%): 814 kcal ÷ 4 = 204g carbs
Fat (45%): 666 kcal ÷ 9 = 74g fat

Or simply use this macro calculator body recomp tool above — enter your calorie target, select Maintain Weight and High Protein, and everything is calculated instantly. Get your TDEE first using the macro calculator entry point.

Who Should Use a Body Recomp Macro Calculator

This macro calculator for body recomp works best for:

If you want to calculate macros for body recomp and you are already lean and advanced, traditional bulk and cut cycles will produce faster results than recomposition. Consider the macro calculator for muscle gain or macro calculator for bulking for a dedicated surplus phase.

Related Calculators

TDEE Calculator
Find your maintenance TDEE — the exact calorie target for body recomposition.
Macro Calculator
The full macro calculator with all diet and goal presets.
Macro Calculator for Muscle Gain
Move to a dedicated muscle gain phase after completing body recomposition.
Macro Calculator for Bulking
Plan your bulking macros with a calorie surplus for faster muscle growth.

Frequently Asked Questions

What is body recomposition?+
Body recomposition means simultaneously losing body fat and gaining muscle — changing body composition without necessarily changing scale weight. A body recomp macro calculator sets calories at maintenance with very high protein to support both goals simultaneously. It is slower than dedicated bulk and cut phases but produces excellent results for beginners and intermediates.
What macros should I eat for body recomposition?+
Body recomposition requires very high protein at 35–40% of calories or 2.2–2.6g per kg bodyweight — higher than standard bulking or cutting splits. This macro calculator for body recomp sets protein high automatically. Fill remaining calories roughly equally between carbs and fats. Eat at maintenance — no surplus, no deficit.
How long does body recomposition take?+
Body recomposition is significantly slower than dedicated bulk and cut cycles. Expect meaningful changes over 3–6 months of consistent training and nutrition. Track progress with body measurements and progress photos rather than scale weight — the number may not change much even as your body composition improves significantly.
Who benefits most from body recomposition?+
Body recomposition works best for beginners, those returning after a break, and people with higher body fat. If you calculate macros for body recomp as an advanced lean lifter you will make very slow progress — traditional bulk and cut cycles are more effective at that stage.
Should I do cardio during body recomposition?+
Moderate cardio of 2–3 sessions per week supports fat loss during recomposition without impairing muscle gain. Avoid excessive cardio which creates too large a calorie deficit and limits muscle building. Resistance training 3–4 times per week is the primary driver — prioritise this over cardio when using a macro calculator body recomp approach.