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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

Rest Day Calories

1,920 kcal

Weekly Net Deficit139 kcal
Projected Fat Loss0.04 lbs/week
How to Use This Calculator
  1. Enter your current body weight, body fat percentage, and lean mass in lbs or kg.
  2. Set your daily calorie intake and protein intake in grams.
  3. Input your weekly training frequency and primary training type (strength, cardio, HIIT).
  4. Review the Recommended Calorie Target and the Protein Target in grams per day.
  5. Track changes in body fat percentage and lean mass monthly and re-enter values to update targets.
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