Body Recomposition Calculator
Simultaneous fat loss and muscle gain: calorie and protein targets.
Body Recomposition at a glance
Simultaneous fat loss and muscle gain: calorie and protein targets.
Rather than one target for everyone, the Body Recomposition below personalizes it - training-day and rest-day calories are computed from your own measurements, then split into the surplus and deficit your goal requires. Your own numbers are the design rule here: the calculator starts from the energy target computed above and applies only the training-day and rest-day split shown in the code.
The page is written for people recomping on purpose: the training-day and rest-day targets slot into the same diary tools Macrition uses, so a slow cut and a clean bulk both stay measurable against what you actually eat.
About Body Recomposition Calculator
Simultaneous fat loss and muscle gain: calorie and protein targets.
This diet calculator helps you assess, plan, or optimize a specific dietary pattern. Diet quality is one of the strongest modifiable risk factors for chronic disease, research consistently shows that what you eat matters more than precise calorie counting for long-term health outcomes.
Evidence base
This calculator is based on validated dietary assessment tools and evidence from large cohort studies (Nurses' Health Study, EPIC, PREDIMED) and randomized controlled trials. Each dietary pattern has a unique evidence base for specific health outcomes.
Practical application
Use the result to identify areas for dietary improvement. Focus on one or two changes at a time rather than overhauling your entire diet. Sustainable changes produce better long-term results than dramatic overhauls that last only a few weeks.
Formula sources, population limits, and references for this diet pattern calculator are documented in our public methodology. Read the methodology · Medical disclaimer