Body Recomposition Calculator
Recomposition means losing fat and gaining muscle at the same time. Enter your sex and body fat to see whether to cut, recomp or lean gain next.
How we got it
Our rule of thumb, not a medical guideline: above 20% (men) or 30% (women) body fat, cut first; below 12% (men) or 20% (women) and wanting muscle, lean gain; otherwise recomp. The average formula uses 25% and 16%.
Updated .
Questions
Does recomp really work?
Yes, especially for beginners, people returning to training and anyone with some fat to lose, as long as protein is high and training is hard.
How fast is a recomp?
Slower on the scale. Watch your waist and your lifts instead.