Set to 0 to use standard Mifflin-St Jeor formula
Input your age, sex, weight, and height. Choose metric or imperial units.
Select your overall activity level and how many days per week you lift weights.
If you know your body fat percentage, enter it for a more accurate BMR via Katch-McArdle formula.
See your personalized calorie cycling split with training day and rest day macros for body recomposition.
Body recomposition uses calorie cycling to alternate between a surplus on training days (fueling muscle growth) and a deficit on rest days (promoting fat loss). The weekly average stays near TDEE, enabling simultaneous fat loss and muscle gain. Protein is kept high at 1g per pound of body weight on both days.
Training Calories = TDEE x 1.15 | Rest Calories = TDEE x 0.80
Body recomposition works best for beginners, those returning from a break, or people with higher body fat (15%+ men, 25%+ women)
Keep protein at 1g per pound of body weight on both training and rest days to support muscle repair
Prioritize carbs around your workouts on training days for performance and recovery
Expect slower visual changes compared to a dedicated bulk or cut — recomp is a marathon, not a sprint
Track your weight, waist measurements, and strength progress over 8-12 weeks to assess results
If you know your body fat percentage, enter it for a more accurate BMR calculation using the Katch-McArdle formula
Body recomposition is the process of building muscle while losing fat at the same time. Our free body recomposition calculator creates a personalized calorie cycling plan using your TDEE, training schedule, and optional body fat percentage. Get separate training day and rest day calorie targets with optimized macro splits for protein, carbs, and fat.
Calorie cycling alternates between a caloric surplus on training days and a deficit on rest days. On training days, extra calories (primarily from carbohydrates) fuel your workouts and muscle recovery. On rest days, a moderate deficit encourages your body to tap into fat stores for energy. Over the course of a week, your average intake stays near maintenance, enabling gradual body recomposition without extreme dieting.
Protein is the cornerstone of any recomp plan. Eating 1 gram per pound of body weight daily ensures adequate muscle protein synthesis on both training and rest days. On training days, higher carbohydrates (40-50% of calories) provide energy for intense workouts and replenish glycogen. On rest days, shifting toward higher fat (35-40%) supports hormonal health and satiety while keeping carbs moderate.
Body recomp works best for beginners with untrained muscle potential, people returning to training after a break, skinny-fat individuals who need both muscle and fat loss, and anyone who prefers a sustainable approach over aggressive bulking and cutting cycles. Advanced lifters near their genetic potential may find dedicated bulk/cut phases more effective.
Scale weight alone is misleading during a recomp because you may gain muscle while losing fat at similar rates. Instead, track waist measurements, progress photos every 2-4 weeks, and strength gains in the gym. If your waist is shrinking and your lifts are going up, your recomp is working. Give it at least 8-12 weeks before assessing results.
Data sourced from trusted institutions
All formulas verified against official standards.