# Recomp AI - AI Nutrition App for Body Recomposition

> Recomp AI is the AI nutrition app for body recomposition. Tell it your goal and it sets your calorie and protein targets, logs meals, and tracks your trend.

- Canonical page: https://www.recompai.com/
- Language: en
- Other languages: [es](https://www.recompai.com/es), [pt](https://www.recompai.com/pt), [de](https://www.recompai.com/de), [it](https://www.recompai.com/it), [fr](https://www.recompai.com/fr)

## Recomposition is a loop, not a single number.

Body recomposition is not solved by a static calorie target or a generic meal plan. Losing fat while gaining muscle takes a loop: log what you eat, measure the trend, review what moved, and adjust the smallest thing that matters. Recomp AI is the agent that runs that loop with you.

- **Log**: Meals, weight, and training in seconds.
- **Measure**: Calories, protein, and a weekly weight trend.
- **Review**: What changed, and whether the target still fits.
- **Adjust**: The smallest useful change to calories or protein.

Static tools stop at the number. The agent keeps the loop turning.

## Tell it your goal. It builds the system around you.

Recomp AI turns plain requests into working nutrition surfaces. These run today. More of the agent is on the way.

- **Log a meal from a photo, barcode, voice, or label**: Say "log this" with a photo. The agent fills in macros and a clean entry you can edit.
- **Set my calorie and macro targets**: Ask "what should I eat to recomp?" It computes calories, protein, and a daily target from your stats.
- **Track my weight trend**: Ask "how is my weight this month?" A moving-average trend that filters out daily noise.
- **Track my body measurements**: Add your waist, photos, and body fat for the composition signals the scale hides.
- **Review my week and tell me what to change**: Ask "review my week." Protein, intake, and trend checked against your targets.
- **Coach me through body recomposition**: Ask "am I losing fat or muscle?" Answers grounded in your real data, not a generic plan.

## Fat loss and muscle gain can happen at different calorie intakes.

Body recomposition means losing fat and gaining muscle over the same period. It does not require a calorie deficit. Training, protein, recovery and your starting point affect the response. No calorie target guarantees both changes.

- **The energy window**: Use estimated maintenance as a reference. A deficit can prioritize fat loss; maintenance or a slight surplus may support training and growth, with less predictable fat loss. Review waist, weight, strength and recovery over several weeks.
- **Protein is the floor**: About 1.6 to 2.2 g of protein per kg of body weight daily can support muscle retention and growth alongside resistance training.
- **Training is the signal**: Progressive resistance training supports muscle retention and growth. Choose a routine you can recover from and advance over time.
- **The scale lies**: Weight shows the combined change. Track waist and training progress too; no single measure proves recomposition.

Choose a starting intake. Train and eat enough protein. Adjust from your response.

## Run the numbers behind the app.

Eleven calculators that share the same formulas the agent uses. Map your maintenance, macros, protein, and pace before you train.

- [BMI Calculator with Body Fat Estimate (kg and lbs)](https://www.recompai.com/tools/bmi): Calculate your BMI from height and weight in seconds. See your category, the formula in kg and lbs, and what the number actually says about body composition.
- [BMR Calculator: Basal Metabolic Rate and Calories](https://www.recompai.com/tools/bmr): BMR calculator with the Mifflin-St Jeor equation (men +5, women -161) and Katch-McArdle from body fat. Use it to set your calorie floor for a cut or recomp.
- [Body Fat Percentage Calculator (Navy, Skinfold, Visual)](https://www.recompai.com/tools/bodyfat): Calculate body fat percentage with Navy tape, skinfolds, or a visual estimate, then use it to guide a cut, bulk, or recomposition plan.
- [Lean Body Mass Calculator: LBM from Body Fat %](https://www.recompai.com/tools/lbm): Calculate lean body mass from weight and body fat percentage. Use LBM to set protein, compare BMR estimates, and follow your lean-mass estimate through a cut.
- [Macro Calculator: Calories, Protein, Fat and Carbs](https://www.recompai.com/tools/macros): Calculate daily calories, protein, fat, and carbs from your goal, activity, and body composition.
- [Protein Intake Calculator: Grams per Day (g/kg)](https://www.recompai.com/tools/protein): Calculate daily protein grams from weight, body fat, goal, activity, and experience. See per-meal targets and where your number sits in the research range.
- [TDEE Calculator: Total Daily Energy Expenditure and Maintenance Calories](https://www.recompai.com/tools/tdee): Calculate TDEE from weight, height, age, sex, and activity level. Your maintenance calorie anchor for fat loss, recomposition, and lean muscle gain.
- [Waist-to-Height Ratio Calculator + Chart (WHtR)](https://www.recompai.com/tools/waist-height-ratio): Calculate waist-to-height ratio, read the 0.5 cutoff, and see how WHtR tracks abdominal fat and metabolic risk better than BMI alone.
- [Waist-to-Hip Ratio Calculator: Visceral Fat and Risk](https://www.recompai.com/tools/waist-hip-ratio): Calculate your waist-to-hip ratio and see where fat distribution, not just body weight, puts your cardiometabolic risk. Sex-specific WHO thresholds, a pooled mortality curve, and a waist reference based on your hip measurement.
- [Water Intake Calculator: Daily Water Intake](https://www.recompai.com/tools/water-intake): Calculate daily water intake from weight, sex, activity, and climate. Get liters per day, a drinking schedule, and hydration checks for training.
- [Weight Loss Calculator: Calorie Deficit, 7,700 kcal per kg](https://www.recompai.com/tools/weight-loss): Plan a calorie deficit with the 7,700 kcal per kg rule: daily calorie target, pace and timeline, and where the NIH Body Weight Planner diverges on long cuts.

## Learn the system in plain language.

Short, science-based guides for the numbers behind recomposition. Each one ends with a calculator so you can run your own.

- [How to Read Your BMI: Category and What to Do Next](https://www.recompai.com/resources/bmi-body-composition): Learn how to use a BMI calculator to read your WHO category, where the number misleads, and how to turn a screening result into a body composition plan.
- [BMR: Read Your Metabolic Floor and Use It as a Deficit Guardrail](https://www.recompai.com/resources/bmr-metabolic-baseline): Learn how to use a BMR calculator to find your resting calorie burn, sanity-check your TDEE, and set a hard floor that your deficit should not approach.
- [Body Recomposition vs Bulking and Cutting](https://www.recompai.com/resources/body-recomposition-vs-bulking-cutting): Compare recomposition, cutting and lean bulking by goal priority, training and recovery. Use observed trends to adjust the starting approach.
- [How to Read Your Body Fat Percentage and What to Do Next](https://www.recompai.com/resources/bodyfat-body-composition): Learn what a body fat estimate and category band can tell you, where the estimate can be wrong, and how to use it alongside your goals and progress.
- [Carbs for Body Recomposition: How Many and When](https://www.recompai.com/resources/carbs-body-recomposition): Carbs for recomposition: set calories, protein and dietary fat, then use the remaining calories to fuel training.
- [Cardio for Body Recomposition: How Much You Need](https://www.recompai.com/resources/cardio-body-recomposition): Cardio supports heart health and increases energy expenditure. For recomposition, choose a recoverable dose while progressing in resistance training.
- [How Long Does Body Recomposition Take? What to Track](https://www.recompai.com/resources/how-long-body-recomposition-takes): How long does body recomposition take? Learn when to review weight, waist and training trends, and why visible changes vary.
- [How to Do Body Recomposition: A 6-Step Plan](https://www.recompai.com/resources/how-to-body-recomposition): Body recomposition in six steps: estimate maintenance, choose calories, set protein and macros, train progressively and track changes over time.
- [Lean Body Mass: The Mass You Defend in a Cut](https://www.recompai.com/resources/lean-body-mass-recomposition): Learn what a lean body mass calculator estimates, how to use it as context for protein and calorie planning, and why changes in the estimate do not measure muscle loss.
- [Macros for Body Recomposition: How to Set Protein, Fat, and Carbs](https://www.recompai.com/resources/macros-recomposition-targets): Learn how a macros calculator turns your TDEE and goal into three numbers. The protein floor is non-negotiable. Fat and carbs flex around training and preference.
- [How Much Protein for Body Recomposition? 1.6–2.2 g/kg](https://www.recompai.com/resources/protein-recomposition): How much protein for body recomposition: 1.6 to 2.2 g per kg of body weight a day (0.7 to 1 g per lb), how cuts and bulks differ, and a worked example.
- [Skinny Fat Recomposition: Choose a Plan for Your Goal](https://www.recompai.com/resources/skinny-fat-recomposition): For a skinny fat starting point, pair resistance training and protein with an intake suited to your goal. Review weight, waist and training trends together.
- [Sleep and Body Recomposition: Fat Loss and Fat-Free Mass](https://www.recompai.com/resources/sleep-body-recomposition): Sleep supports recovery and may affect weight-loss composition. Small trials report differences in fat and fat-free-mass loss; individual results vary.
- [Supplements for Body Recomposition: What Works](https://www.recompai.com/resources/supplements-body-recomposition): Only creatine, caffeine, and protein powder have strong evidence for body recomposition. Vitamin D and omega-3 help if your diet is short. Most fat burners do not work.
- [How to Use TDEE for Body Recomposition](https://www.recompai.com/resources/tdee-body-recomposition): Learn how to use a TDEE calculator to anchor body recomposition calories. Where the estimate misses, and how to nudge it weekly from a 7-day weight trend.
- [Waist-to-Height Ratio: WHtR, 0.5 Cutoff and Risk](https://www.recompai.com/resources/waist-height-ratio-metabolic-risk): Learn how waist-to-height ratio uses the 0.5 cutoff to screen metabolic risk, why it can beat BMI, and how to track WHtR during recomposition.
- [Waist-to-Hip Ratio: what fat distribution tells you that BMI cannot](https://www.recompai.com/resources/waist-hip-ratio-metabolic-risk): Learn how to use a waist-to-hip ratio calculator to read fat distribution, why central fat is more closely linked with cardiometabolic risk than hip fat, and how to combine WHR with body fat and WHtR.
- [Daily Water Intake: How to Hit Your Target](https://www.recompai.com/resources/water-intake-hydration): Learn how a water intake calculator estimates your daily litres, why the number scales with bodyweight and training, and how to spread it across the day so dehydration never stalls a session.
- [Weight Loss: How to Turn a Target into a Daily Deficit](https://www.recompai.com/resources/weight-loss-recomposition): Learn how a weight loss calculator estimates a starting calorie target from your goal and timeline, and how to review weight, training and recovery trends as you adjust.

## Recomp AI in plain answers.

### What is Recomp AI?

Recomp AI is an AI nutrition app for body recomposition. You tell the agent your goal and log your meals and weight by photo, barcode, voice, or text. It sets your calorie and protein targets, tracks your weight trend, and reviews your week to keep fat loss and muscle gain moving at the same time.

### What is body recomposition?

Body recomposition means losing fat and gaining muscle over the same period. A deficit is optional. Progressive resistance training, adequate protein, recovery and your starting point affect the result. No calorie target guarantees both changes.

### How does the AI coaching work?

You log meals and weight. The app computes your intake, protein, and a moving-average weight trend, then compares them against targets from your stats and goal. When the trend drifts, the agent proposes the smallest useful change to calories or protein and explains why in a sentence or two.

### How do I log food?

Snap a photo, scan a barcode, paste a label, or just say what you ate. The agent fills in macros, a portion estimate, and a clean entry you can edit. Logging a meal takes a few seconds.

### Who is Recomp AI for?

People who want to change their body composition, not just their scale weight. Beginners losing fat without losing muscle, intermediate lifters cycling between phases, and anyone returning to training after a break. If you only want to count calories, a generic tracker is fine. If you want fat down and lean mass holding or rising, this is the tool.

### Do I need the app to use the calculators?

No. The calculators for BMI, BMR, TDEE, macros, protein, lean body mass, body fat, weight-loss pace, water intake, and waist ratios run in your browser without an account. They use the same formulas as the app, so your numbers stay consistent if you download it later.

### Is there an Android version?

iOS is live on the App Store. Android is in active development. Join the waitlist to hear when the beta opens.

### Who can see my data?

Only you. Your weight, food logs, and photos live in your account and are not used to train any model. You can export everything or delete your account at any time.

## Tell Recomp AI your goal. It builds the rest.

Download the iOS app and log your first meal in under a minute. On Android, join the waitlist for the beta.

**Inside the app**

- AI meal logging from photo, barcode, voice, and label.
- Calorie and protein targets set from your stats and goal.
- A weight trend that filters daily noise into a clear signal.
- Weekly reviews that propose the next smallest change.

[Download on the App Store](https://apps.apple.com/app/recomp-ai-body-recomposition/id6749103634?pt=127576777&ct=recompai_website&mt=8)

## Where to look next

- [Home](https://www.recompai.com/)
- [All calculators](https://www.recompai.com/tools)
- [All guides](https://www.recompai.com/resources)
- [Contact](https://www.recompai.com/contact) (recompaiapp@gmail.com)
- [Download on the App Store](https://apps.apple.com/app/recomp-ai-body-recomposition/id6749103634?pt=127576777&ct=recompai_website&mt=8)

- [llms.txt. A map of this site for agents.](https://www.recompai.com/llms.txt)
- [llms-full.txt. The expanded reference.](https://www.recompai.com/llms-full.txt)
- [sitemap.xml. Every canonical URL.](https://www.recompai.com/sitemap.xml)