1. What Is Recomp?

Recomp (body recomposition) refers to simultaneously losing fat and gaining muscle. This requires maintaining calories at TDEE while ensuring adequate protein intake and proper resistance training.

2. How The Calculator Works

The calculator uses two simple formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( weight \) — Body weight in kilograms

Explanation: For recomp, you should eat at maintenance calories (TDEE) while consuming 2g of protein per kg of body weight to support muscle growth.

3. Importance of TDEE

Details: TDEE represents the total calories you burn in a day. Accurately knowing your TDEE is crucial for maintaining weight while changing body composition.

4. Using The Calculator

Tips: Enter your calculated TDEE and current weight in kg. The calculator will show your recommended daily calories (same as TDEE) and protein intake (2g/kg).

5. Frequently Asked Questions (FAQ)

Q1: Why eat at TDEE for recomp?
A: Eating at maintenance provides enough energy for muscle growth while creating the right conditions for fat loss through training.

Q2: Is 2g/kg protein necessary?
A: Research shows higher protein intake (1.6-2.2g/kg) helps preserve muscle during fat loss and supports muscle growth.

Q3: How often should I recalculate?
A: Recalculate TDEE and protein needs every 4-6 weeks or after significant weight changes (±5kg).

Q4: What if I'm not seeing results?
A: Ensure your TDEE calculation is accurate, you're following a proper training program, and getting enough sleep.

Q5: Can beginners recomp more easily?
A: Yes, beginners can often lose fat and gain muscle simultaneously more effectively than trained individuals.