# Recomp guides / Recomp AI > Guides that pair with each calculator. Read the number, find the next move, run a recomposition plan. - Canonical page: https://www.recompai.com/resources - Language: en - Other languages: [es](https://www.recompai.com/es/resources), [pt](https://www.recompai.com/pt/resources), [de](https://www.recompai.com/de/resources), [it](https://www.recompai.com/it/resources), [fr](https://www.recompai.com/fr/resources) ## All guides - [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. ## 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)