Body recomposition
Macro Calculator
Dial in your daily calorie and macro targets, anchored to your body composition, activity level and goal.
What recomposition macros actually mean
A macro target is three numbers (protein, fat, carbs) that add up to a calorie target. The calorie target sets the rough direction of bodyweight: a small deficit drives fat loss, maintenance defends what you have, a small surplus supports muscle gain. The macro split decides how much of that direction is composition: muscle preserved, muscle built, lean mass spared while fat comes off.
For body recomposition specifically, the recipe is narrow. A 5 to 15 percent calorie deficit, 1.6 to 2.2 g of protein per kg of bodyweight, fat at or above the 0.7 g/kg hormonal floor, and carbs filling the rest. The training has to do real work. Recomposition is the most precision-sensitive setting on the menu, but the macros side of it is genuinely simple once the protein floor is locked.
What changes is not the recipe but the calibration. Calculator BMR errors run about ±10 percent, NEAT swings hundreds of calories between people who look identical, and the body adapts down as the cut deepens. The numbers above are the starting line. The real workflow is checking the trend, holding the protein, and nudging the calorie target by 100 to 200 kcal until the scale matches the goal.
Most macro calculators give you a number. The recomp answer is the protein floor.
Body recomposition is fat loss and muscle gain at the same time, in the same calorie window. The split between carbs and fat is preference. The protein floor is the part the body actually scores you on. Miss it and the deficit takes muscle with the fat.
Protein scales to lean mass, not bodyweight. A 100 kg lifter at 12% body fat carries the same lean mass as a 100 kg lifter at 30%, but only the first one needs the same protein. That is why this tool prefers a g/kg-LBM target when body fat is known. It is also why the BMI calculator alone cannot answer this question.
Deeper deficits push the floor higher. In maintenance, 1.6 g/kg is enough to retain muscle. In a contest cut, the literature pushes that toward 2.4 g/kg because the body becomes more willing to break down lean tissue for fuel. The protein target rises with the deficit, not with the calorie target itself.
Below the floor, the macro split is preference. Once protein and the fat floor are met, carbohydrate vs fat distribution barely moves body composition over weeks. Pick the split you can actually adhere to. Recomposition is won by hitting protein every day for months, not by tuning the carb percentage on day one.
Macros and body recomposition, explained
The questions people search when the calorie target is right but the scale and the mirror disagree.
Recompose with Recomp AI
A macro split is a starting line. The app keeps the protein floor and the deficit honest.
Recomp AI logs every meal in a 30-second daily chat, watches the weight trend, and re-tunes calories and protein every week so the deficit and the floor both move with your real metabolism. The numbers above become a moving baseline, not a static target.