Body Recomposition (Build Muscle & Lose Fat) TDEE & Macro Calculator
Calculate your optimal calorie target (slight deficit or maintenance) and high-protein macronutrient distribution (2.2g/kg) to simultaneously build muscle and shed body fat.
Calculator Inputs
Live Real-TimeDaily Target Body Recomposition Calories
High Protein Daily Target (2.2g/kg)
172 g/day
Performance Carbohydrates Target
251 g/day
Macronutrient Calorie Distribution (PFC Split)
Detailed Calculation Breakdown
Calculation Methodology
Recomp Calories = TDEE * 0.95 (slight 5% deficit). Protein Target = 2.2g per kg bodyweight. Fat Target = 25% of total calories. Remaining calories to Carbohydrates.
Important Legal & Educational Disclaimer
Body recomposition is most effective for novices, detrained lifters, and individuals categorized as skinny-fat with consistent resistance training.
This calculator is designed for educational and informational purposes only based on public statutory frameworks. The outputs do not constitute binding financial, tax, or legal advice. We assume no liability for decisions made based on these estimations. Always verify with the relevant official authorities or a certified professional advisor.
Frequently Asked Questions
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