A Practical Nutrition Plan for Body Recomposition
Direct Answer
Use calorie and protein targets as planning references alongside resistance training and a consistent progress record. Recomposition cannot be reduced to a guaranteed amount of muscle gained or fat lost over a fixed number of weeks.
Choose a starting scenario
Our planner offers maintenance, a 10% calorie reduction, or a 5% increase. These are explicit planning assumptions. Choose the scenario that fits the phase you are exploring, and customize the resulting macros rather than treating a preset as a prescription.
Make protein practical
The tool displays the same strength-training protein reference as the protein calculator. Transfer the calorie result into macros, then use the recipe and food-portion tools to understand what meals contribute. A range is more useful than treating one exact gram target as mandatory.
Watch more than the scale
Track consistent measurements and training performance alongside weight. Lean mass is not identical to muscle, and changes in a tape-derived body-fat estimate do not directly measure new muscle tissue.
Revisit the plan
Use several weeks of dated weigh-ins and an intake record to check the trend. Review training and recovery as well. The planner deliberately avoids exact muscle-gain forecasts; useful next steps depend on the information actually available.
Ready to Track Smarter?
Use AI-assisted photo estimates as a faster starting point, then review and edit your calories and macros before saving.
View on the App StoreFrequently Asked Questions
Should I eat at maintenance, a deficit, or a surplus for recomposition?
The planner offers maintenance, a small deficit, or a small surplus as explicit starting scenarios. The right choice depends on training history, current body composition, and the phase you are in, so treat presets as a starting point.
How much protein do I need for recomposition?
The planner shows the same strength-training protein reference range as the protein calculator. A range spread across meals is more practical than one exact gram target.
How do I know whether recomposition is working?
Track weight trend, consistent tape measurements, and training performance together over several weeks. A tape-based body-fat estimate does not directly measure new muscle, so no single number confirms progress.