Body Recomp Fat Loss Calculator

Body Recomp Formula:

\[ \text{Calorie Surplus/Deficit} = \text{TDEE} \pm 250-500, \text{Macros: Protein 30%, Carbs 50%, Fat 20%} \]

Daily Calorie Target:

Protein:

Carbs:

Fat:

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1. What is Body Recomp Fat Loss?

Body recomposition refers to simultaneously losing fat and gaining muscle. This calculator helps determine the appropriate calorie intake and macronutrient distribution for effective body recomposition.

2. How Does the Calculator Work?

The calculator uses the body recomp formula:

\[ \text{Calorie Surplus/Deficit} = \text{TDEE} \pm 250-500, \text{Macros: Protein 30%, Carbs 50%, Fat 20%} \]

Where:

\( TDEE \) — Total Daily Energy Expenditure (kcal)
Calorie Deficit/Surplus — 250-500 kcal adjustment based on goal
Protein — 30% of total calories (4 calories per gram)
Carbs — 50% of total calories (4 calories per gram)
Fat — 20% of total calories (9 calories per gram)

Explanation: The formula creates a moderate calorie adjustment while maintaining optimal macronutrient ratios for muscle preservation and fat loss.

3. Importance of Proper Macronutrient Distribution

Details: Proper macronutrient distribution is crucial for maintaining muscle mass during fat loss, supporting workout recovery, and ensuring sustainable energy levels throughout the day.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal, select your goal (deficit for fat loss, surplus for muscle gain), and the calculator will provide your daily calorie target and macronutrient breakdown.

5. Frequently Asked Questions (FAQ)

Q1: What is TDEE and how do I calculate it?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It can be calculated using various online calculators that factor in your BMR and activity level.

Q2: Why 30% protein for body recomp?
A: Higher protein intake helps preserve lean muscle mass during calorie deficit and supports muscle protein synthesis during surplus phases.

Q3: How often should I adjust my calorie intake?
A: Reassess your TDEE every 4-6 weeks or after significant weight changes (±5-10 lbs) to maintain optimal progress.

Q4: Can I adjust the macronutrient ratios?
A: While 30/50/20 is a good starting point, individual preferences and responses may vary. Some may prefer slightly different distributions.

Q5: How long does body recomp take to show results?
A: Visible results typically appear within 8-12 weeks with consistent nutrition and training, though individual results may vary.