Body recomposition calculators.
Pick the number you need now: BMI, body fat, lean mass, BMR, TDEE, macros, protein, water, waist ratios, or weight loss pace.
- Calculators
- 11
- Categories
- 03
Eleven calculators.
Composition
01 / compositionBody fat percentage, lean body mass, BMI. What the bodyweight is made of.
Energy
02 / energyBMR, TDEE, macros, protein, water. Calories in, calories out, and what they are made of.
- 04BMR CalculatorCalories you burn at complete rest, scaled by lean mass not just bodyweight.
- 05TDEE CalculatorBMR plus activity plus the thermic effect of food. The full daily burn.
- 06Macro CalculatorCalories split into protein, fat, and carbs around the goal you pick.
- 07Protein CalculatorProtein floor in grams per day. Higher during a cut, dosed across meals.
- 08Water Intake CalculatorDaily water target scaled to bodyweight, climate, and training load.
Ratios and pace
03 / ratios and paceWaist over hip. Waist over height. Weeks to a weight loss target.
Eleven calculators, one set of inputs.
Numbers that change during a recomp
Body fat percentage, lean body mass, waist measurement, protein intake, weekly pace. These respond when fat is replaced with muscle. Tracked together they describe a recomposition that the scale alone cannot.
Numbers that stay flat
BMI, bodyweight, total daily burn. Useful at the start to orient, useful at the end as a check. Mostly quiet through the middle of a recomp.
Why they share a page
Each calculator runs on the same inputs: height, weight, age, sex, activity, sometimes a tape measurement. Calculate body fat and lean body mass is one subtraction away. Lean body mass anchors BMR, BMR scales to TDEE, TDEE splits into macros. Eleven outputs from one set of measurements.
Common questions
- What is body recomposition?
- Losing fat and gaining muscle at the same time, at roughly the same bodyweight. The scale and BMI stay flat. Progress shows up in body fat percentage and lean body mass tracked monthly with the same method.
- Which calculator first?
- Body fat percentage. From there, lean body mass is one subtraction, BMR scales off lean mass, TDEE scales off BMR, macros split out of TDEE. Waist-hip and waist-height sit alongside as monthly risk checks.
- How accurate are the formulas?
- Each calculator uses the formula most cited in peer-reviewed research for that question. Mifflin-St Jeor for BMR, Katch-McArdle when lean mass is known, US Navy or skinfold for body fat, WHO and ACSM thresholds for risk. Point estimates inside a band, useful for direction.
- Metric or imperial?
- Both. Kilograms and centimeters or pounds and inches. The formulas convert internally, the output is the same number.
- How do these relate to the Recomp AI app?
- The app runs the same formulas, attached to daily food logs, weigh-ins, and a body fat trend. The calculators here return a point estimate. The app returns the same numbers tracked over time.