Body Recomposition Diet Calculator

Body Recomposition Formula:

\[ \text{Protein (g)} = 2.0 \times \text{weight (kg)} \] \[ \text{Fat (g)} = 0.3 \times \text{calories} \div 9 \] \[ \text{Carbs (g)} = (\text{calories} - \text{protein} \times 4 - \text{fat} \times 9) \div 4 \]

Protein:

Fat:

Carbohydrates:

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1. What is Body Recomposition Diet?

The Body Recomposition Diet is a nutritional approach aimed at simultaneously losing fat and gaining muscle. It requires precise macronutrient calculations based on your Total Daily Energy Expenditure (TDEE) and body weight.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

Protein — 2.0g per kg of body weight for muscle preservation/growth
Fat — 30% of total calories (converted to grams by dividing by 9)
Carbs — Remaining calories after accounting for protein and fat

3. Importance of Macronutrient Calculation

Details: Precise macronutrient ratios are crucial for body recomposition. Adequate protein preserves muscle, fats support hormone production, and carbs fuel workouts and recovery.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. The calculator will provide your daily macronutrient targets.

5. Frequently Asked Questions (FAQ)

Q1: Why 2g protein per kg of body weight?
A: This amount supports muscle protein synthesis while in a calorie deficit or maintenance, crucial for body recomposition.

Q2: Can I adjust these ratios?
A: Yes, some prefer higher fat (up to 35%) or slightly lower protein (1.6-1.8g/kg) depending on preferences and response.

Q3: How often should I recalculate?
A: Recalculate every 2-4 weeks or with significant weight changes (±2-3kg).

Q4: What if I'm very overweight?
A: Consider using lean mass instead of total weight for protein calculation in this case.

Q5: Is this suitable for beginners?
A: Yes, beginners often see the best recomposition results due to "newbie gains."