UNDERSTAND THE METHOD
How to use this calculator
Enter body measurements, training experience, activity, and a scenario. The comparison score controls the recomposition energy scenario. The tables show every assumption. The 12-week illustration uses fixed monthly rates and does not update energy needs.
What the result can tell you
The comparison score and monthly rates are custom assumptions, not a validated prediction. The result does not establish whether recomposition will work for you. Body-fat error affects lean mass, FFMI, and every projection. A calorie comparison is not a prescription.
Body recomposition calories and protein: settings and examples
Body recomposition means losing fat and building muscle at the same time. This calculator first estimates maintenance calories: the Mifflin-St Jeor resting estimate multiplied by your activity level. Each scenario then sets calories as a share of that estimate and gives a protein range in grams per kilogram of body weight. These are the calculator's own comparison settings, not targets taken from one study.
Scenario settings
| Scenario | Calories vs. maintenance | Protein (g/kg body weight) |
|---|---|---|
| Recomposition | Maintenance, 5% below or 10% below, by comparison score | 1.8 to 2.4 |
| Lean bulk | 10% above | 1.6 to 2.2 |
| Cut | 20% below | 2.0 to 2.7 |
| Larger-deficit comparison | 30% below | 2.0 to 2.7 |
The comparison score adds points for training experience, body-fat band, age and FFMI. A score from 5 to below 7 puts the recomposition scenario 5% below maintenance, and 7 or more puts it 10% below. With advanced or competitive training experience, both protein bounds rise by 0.1 g/kg.
The next two tables run the calculator for two example adults aged 30 with moderate activity and 1 to 3 years of strength training: a man 178 cm (about 5 ft 10 in) tall weighing 80 kg (176 lb) at 20% body fat, and a woman 163 cm (about 5 ft 4 in) tall weighing 64 kg (141 lb) at 28% body fat. Their estimated maintenance is about 2,742 and 2,092 kcal a day. They are examples, not averages or recommendations.
Example man: per day
| Scenario | kcal | Protein (g) |
|---|---|---|
| Recomposition | 2,468 | 144 to 192 |
| Lean bulk | 3,016 | 128 to 176 |
| Cut | 2,194 | 160 to 216 |
| Larger-deficit comparison | 1,919 | 160 to 216 |
Example woman: per day
| Scenario | kcal | Protein (g) |
|---|---|---|
| Recomposition | 1,987 | 115 to 154 |
| Lean bulk | 2,301 | 102 to 141 |
| Cut | 1,673 | 128 to 173 |
| Larger-deficit comparison | 1,464 | 128 to 173 |
None of these numbers predicts your own result. An error in the body-fat input changes lean mass, FFMI and the score. These ranges are for healthy adults; people with kidney disease or another medical condition should ask a clinician about protein.
Common questions
What does the 12-week illustration assume?
It uses the selected comparison score and fixed monthly rates. The illustration does not update energy needs during the 12 weeks.
Does this result predict whether recomposition will work for me?
No. The comparison score and monthly rates are custom assumptions. Body-fat input error affects lean mass, FFMI, and every projection.
How many calories does the recomposition scenario use?
It starts from estimated maintenance calories, the resting estimate multiplied by your activity level. The recomposition scenario stays at maintenance, or goes 5% or 10% below it as the comparison score rises. The reference tables on this page show every scenario and two worked examples.
Can women use this body recomposition calculator?
Yes. The female setting uses the female resting equation and female body-fat and FFMI bands in the comparison score. The 12-week illustration also uses half the illustrative monthly muscle rates. The protein ranges are the same for both settings.
Sources & limitations4 sources
Sources checked September 12, 2026. These notes identify methods and assumptions. They have not received an independent clinical review.
- Review of body recomposition in trained people.doi.org
- Meta-analysis of protein supplementation and resistance training.pubmed.ncbi.nlm.nih.gov
- Protein intake during energy restriction in resistance-trained athletes.pubmed.ncbi.nlm.nih.gov
- Original FFMI research.pubmed.ncbi.nlm.nih.gov