About

Body Recomposition Calculator is a free tool built to help you balance fat loss and muscle gain with practical daily calorie and macro targets.

Why this tool exists

Most people trying to recomp either cut too aggressively or eat too much to stay lean. This calculator gives you a realistic starting point around maintenance so you can make smaller, smarter adjustments.

How the estimate works (high level)

The calculator uses your age, sex, height, weight, and activity level to estimate BMR and maintenance calories. It then applies your selected adjustment to generate:

Daily recomposition calorie target
Estimated daily deficit or surplus vs maintenance
Suggested starting macro split (protein, carbs, fats)

How to use your results

Run the target for 2-3 weeks before making major changes
Track weekly body-weight trend and training performance together
Adjust by about 100-150 kcal if progress stalls or shifts too fast
Keep protein intake and resistance training consistent

Accuracy and limitations

This is a planning estimate, not a guarantee. Real calorie needs vary by non-exercise activity, sleep, stress, training volume, and adherence.

Treat this as a baseline, then personalize from real data
Use weekly trends, not single-day scale changes
Consult a professional for medical nutrition therapy

Who should use this tool

Lifters aiming to lose fat while preserving or gaining muscle
People returning from long cuts or bulks who want a middle-ground strategy
Anyone who wants a structured starting target before meal planning

About the Founder

Matt Phelps

Independent product builder focused on practical fitness and nutrition tools.

Contact

Have questions or feedback? Reach us at matt@leandme.com.