How to Calculate Your Macros for Body Recomposition (Lose Fat, Gain Muscle)

For decades, the fitness industry preached that you could only do one of two things: "cut" (eat in a severe calorie deficit to lose fat, sacrificing some muscle) or "bulk" (eat in a large calorie surplus to build muscle, accepting some fat gain).

But modern sports science has proven that you can actually do both at the same time. This process is called body recomposition.

Body recomposition is the holy grail of fitness. It is highly effective for beginners, people returning to the gym after a break, and those carrying a higher body fat percentage.

However, unlike a standard cut or bulk, body recomposition requires absolute precision. You cannot just "eat healthy" and hope for the best. You must nail your macro tracking. Here is exactly how to calculate your macros for a body recomposition diet.

Step 1: The Calorie Deficit (Keep it Small)

To lose fat, you must be in a calorie deficit. But to build muscle, your body needs energy to synthesize new tissue.

If your deficit is too large (e.g., 500-1000 calories below maintenance), your body will refuse to build muscle. It is in starvation mode.

For body recomposition, you need a slight calorie deficit - usually around 200 to 300 calories below your maintenance (TDEE). This provides enough of a deficit to slowly burn fat, but leaves enough energy in your system to fuel heavy resistance training and muscle repair.

Example: If your maintenance TDEE is 2,500 calories, your recomposition target is 2,200 to 2,300 calories.

Step 2: The Protein Target (High)

Protein is the most critical macronutrient for body recomposition. When you are in a calorie deficit, your body is looking for tissue to break down for energy. A high protein intake signals your body to protect your muscle mass and break down fat instead.

To build muscle while in a deficit, you need to eat slightly more protein than someone who is bulking.

The Target: Aim for 1.8 to 2.2 grams of protein per kilogram of body weight (about 0.8 to 1.0 grams per pound).

Example: If you weigh 80kg (176 lbs), your protein target is roughly 160g per day. (160g protein = 640 calories)

Step 3: The Fat Target (Moderate)

Dietary fat is essential for hormone production, including testosterone, which is vital for muscle growth. However, fat is calorie-dense (9 calories per gram), so you must track it carefully to stay within your slight deficit.

The Target: Allocate 25% to 30% of your total daily calories to healthy fats (avocados, nuts, olive oil).

Example: 25% of a 2,200 calorie diet is 550 calories. Divide by 9 to get grams. Your fat target is roughly 60g per day.

Step 4: The Carbohydrate Target (The Remainder)

Carbohydrates are your body's preferred energy source for high-intensity resistance training. To build muscle, you need to lift heavy weights, and to lift heavy weights, you need carbs.

Once you have calculated your protein and fat, the remaining calories in your budget belong to carbohydrates.

The Calculation:

1. Total Calories: 2,200
2. Protein Calories: 640 (160g x 4)
3. Fat Calories: 540 (60g x 9)
4. Remaining Calories: 1,020
5. Divide remaining calories by 4 (carbs have 4 calories per gram) = 255g of Carbs.

Final Recomposition Macros for an 80kg person:

• Calories: 2,200
• Protein: 160g
• Fat: 60g
• Carbs: 255g

Why Tracking is Non-Negotiable for Recomposition

A traditional "cut" is forgiving; if you mess up your macros but stay in a deficit, you still lose weight. A traditional "bulk" is forgiving; if you eat too much, you still build muscle.

Body recomposition is a tightrope walk. If you underestimate your calories, you won't build muscle. If you overestimate them, you won't lose fat. If you miss your protein target, the whole process falls apart.

You cannot eyeball your food and achieve body recomposition. You must track your macros.

The Solution: ProteinLog

Traditional tracking apps make hitting these precise numbers a chore. Weighing every grain of rice and scanning every barcode is exhausting.

ProteinLog is designed for the precision of body recomposition without the headache.

• Custom Macro Goals: Set your exact protein, carb, and fat targets in the app based on your recomposition math.
• AI Photo Logging: Snap a picture of your post-workout meal. The AI estimates the portion sizes and logs the exact macros instantly.
• Meal Templates: Save your perfect recomposition meals (like your standard pre-workout oatmeal or post-workout chicken and rice) and re-log them with a single tap.

Body recomposition is the smartest way to transform your physique. Don't let tedious data entry stop you from reaching your goals.

Set your custom recomposition macros today. Download ProteinLog on the App Store for a free 7-day trial.