Recomposition Planner
Explore maintenance, a modest deficit, or a small surplus alongside strength-training protein references and progress tracking.
Published by Reeve Editorial Team · Methods and sources updated
These percentages are editable starting scenarios through the goal planner. They do not predict how much muscle or fat you will gain or lose.
Daily calorie scenario
2,200 kcal
126 g protein · 287 g carbs · 61 g fat. Customize this split in the macro calculator.
Strength-training protein reference
112–154 g/day
1.6–2.2 g/kg body weight. Individual needs vary.
Pair the plan with progressive resistance training and consistent logging. Review weight, strength, and measurements after several weeks. A stable scale can coexist with changes in body composition; no muscle-gain forecast is made here.
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
For adults outside pregnancy, breastfeeding, and eating-disorder recovery. Calorie and training needs are individual. Fixed calorie differences do not produce constant weight change in real life.
How this tool works
The three scenarios are maintenance for recomposition, 10% below maintenance for a fat-loss phase, or 5% above for a muscle-gain phase. These are transparent starting assumptions rather than validated predictions of individual muscle or fat change.
The protein reference is 1.6–2.2 g/kg of body weight for strength training, aligned with the existing muscle-gain protein tool. Starting macros use 1.8 g/kg protein for maintenance/gain or 1.6 g/kg for a cut, with 25% of calories from fat. You can customize them in the macro calculator.
Sources
Frequently asked questions
How much muscle will I gain?
This tool does not forecast muscle gain. Training history, programme, diet, recovery, and individual response all affect results.
What should I review?
Compare weight trends, consistent measurements, and training performance over several weeks. Avoid treating one day's scale reading as the whole outcome.