Body Recomposition Formula
The Body Recomposition Formula helps you strategically adjust your caloric intake relative to your Total Daily Energy Expenditure (TDEE) to simultaneously build muscle and lose fat, prioritizing nutrient timing and macronutrient balance.
Formula
Copy the exact expression or work through it step by step below.
Recomposition Target = TDEE + Small Surplus Or Deficit Matched To Protein Target Variables
RT
Recomposition Target
The recomposition target value plugged into the body recomposition calculation.
TDEE
TDEE
The tdee value plugged into the body recomposition calculation.
PT
Protein Target
The protein target value plugged into the body recomposition calculation.
CA
Calorie Adjustment
The calorie adjustment value plugged into the body recomposition calculation.
Step By Step
- 1
Set the baseline case with the real calculator inputs.
Weight Kg = 84, Body Fat Percent = 24.0%, Target Body Fat Percent = 18.0%, Weeks = 20
- 2
Translate rates, periods, and cash values onto the same footing before combining them.
Keep the body recomposition assumptions consistent instead of mixing monthly and annual views.
- 3
Apply the formula and read the first calculator outputs, not just the headline assumption.
The calculator lands with suggested daily calorie deficit at 338.05 and target scale weight at 77.85.
- 4
Run one changed scenario so the formula is stress-tested before it is trusted.
The body recomposition planner page is the fastest way to compare that second case.
Worked Example
Body Recomposition sample case
Weight Kg
84
Body Fat Percent
24.0%
Target Body Fat Percent
18.0%
Weeks
20
Recomposition Target = TDEE + Small Surplus Or Deficit Matched To Protein Target using weight kg 84, body fat percent 24.0%, target body fat percent 18.0%, weeks 20.
The calculator lands with suggested daily calorie deficit at 338.05 and target scale weight at 77.85.
Common Variations
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Sources & References
- Nutrient timing revisited: is there a post-exercise anabolic window? — Journal of the International Society of Sports Nutrition
- Dietary protein for muscle hypertrophy: the importance of timing, quantity and quality — British Journal of Sports Medicine
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