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Calcimator

Body Recomposition Calculator

Calculate calorie cycling for body recomposition — surplus on training days, deficit on rest days to build muscle and lose fat.

Inputs

lbs
%

Results

Training Day Calories

2,622 kcal

≈ 9 slices of pizza

Rest Day Calories

1,920 kcal

≈ 8 donuts

Weekly Net Deficit139 kcal
Projected Fat Loss0.04 lbs/week
How to Use This Calculator
  1. Enter your current body weight in pounds.
  2. Enter your estimated body fat percentage.
  3. Select your overall daily activity level (Sedentary, Lightly Active, Moderately Active, or Very Active).
  4. Enter the number of resistance training days per week.
  5. Review your Training Day Calories, Rest Day Calories, Weekly Net Deficit, and Projected Fat Loss per week.

How the result changes with Body Weight

Body WeightTraining Day CaloriesRest Day Calories
1121,922 kcal1,407 kcal
1922,887 kcal2,114 kcal
2884,045 kcal2,962 kcal
3685,011 kcal3,669 kcal

What each input means

Body Weight
Current body weight
Body Fat %
Estimated body fat percentage
Activity Level
Overall daily activity level (not counting planned workouts)
Training Days/Week
Number of resistance training days per week

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Body Weight = 170, Body Fat % = 20, Activity Level = 2, Training Days/Week = 4 = 4 input(s) provided
  2. Calculate Training Day Calories
    Training Day Calories
    2622 = 2622
  3. Calculate Rest Day Calories
    Rest Day Calories
    1920 = 1920
  4. Calculate Weekly Net Deficit
    Weekly Net Deficit
    139 = 139
  5. Calculate Projected Fat Loss
    Projected Fat Loss = abs(projectedFatLossLbsPerWeek)
    0.04 = 0.04

Engine last updated . Checked against 2 independently-derived tests — how we verify calculators.

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