Body Recomposition Macros: Lose Fat + Build Muscle Simultaneously

You want to lose fat. You also want to build muscle. Can you do both at once?

The fitness industry says no: “You can’t build muscle in a calorie deficit. Pick one—bulk or cut.”

But you’ve heard whispers of “body recomposition”—the holy grail of simultaneously losing fat while gaining muscle. No bulking until you’re fat. No cutting until you’re small. Just steady improvement toward a lean, muscular physique.

Here’s the truth: Body recomp is real, but it only works for specific people under specific conditions.

Try to recomp when you should be cutting? You spin your wheels for months. Try to recomp as an advanced lifter? You make zero progress.

This guide explains exactly who can successfully body recomp, how to set up your macros for simultaneous fat loss and muscle gain, and how to know if it’s working (or if you should switch strategies).

By the end, you’ll know whether body recomp is right for you—and if so, exactly what to eat and how to train.

Want personalized macro calculations? Our free macro calculator includes body recomp targets based on your experience level.

What Is Body Recomposition?

Before calculating macros, understand what recomp actually is.

Body Recomposition Defined

Body recomposition (recomp): Simultaneously decreasing body fat percentage while increasing lean muscle mass.

What happens:

• Body fat: 20% → 15% (losing fat)
• Muscle mass: 140 lbs → 145 lbs (gaining muscle)
• Total weight: 175 lbs → 175 lbs (stays roughly the same)

The magic: You look dramatically different despite no scale movement. Clothes fit better. Abs appear. Muscles grow. But the scale barely budges.

How Is Recomp Different from Cutting or Bulking?

Traditional bulk:

• Eat in surplus (+300-500 calories)
• Gain muscle + some fat
• Accept fat gain as necessary
• Then cut later

Traditional cut:

• Eat in deficit (-300-500 calories)
• Lose fat + some muscle
• Accept muscle loss as price of getting lean
• Build muscle later

Body recomp:

• Eat at maintenance (±0-200 calories)
• Lose fat AND gain muscle
• Neither happens quickly
• Requires perfect execution

Analogy: Bulk/cut is like driving fast—you get somewhere quickly but make rough turns. Recomp is like walking carefully—slow but precise.

The Science: Is Recomp Actually Possible?

Yes, under these conditions:

1. Untrained or Detrained Individuals

Research consistently shows beginners can build muscle in a calorie deficit:

• Study (Longland et al., 2016): Untrained individuals gained 2.6 lbs muscle while losing 10.5 lbs fat in 4 weeks (calorie deficit + high protein + resistance training)
• Why: “Newbie gains” are strong enough to overcome calorie deficit

2. Higher Body Fat Individuals

People with excess body fat can use stored fat as fuel while building muscle:

• Study (Chaston et al., 2007): Obese individuals lost fat and gained lean mass simultaneously
• Why: Large fat stores provide energy for muscle synthesis

3. People Returning After Layoff

“Muscle memory” allows rapid regain of lost muscle:

• Why: Muscle nuclei remain even after atrophy, allowing faster growth

4. Genetic Elites (Rare)

Some people naturally partition nutrients extremely well (most calories go to muscle, not fat)

Who CAN’T effectively recomp:

• Advanced lifters (3+ years consistent training)
• Very lean individuals (<12% BF men, <20% women)
• People in aggressive deficits (>20% below TDEE)

For more on body composition goals, read best macro ratios for different goals.

Step 1: Determine If You’re a Good Recomp Candidate

Be honest: Can you actually recomp, or should you cut/bulk?

The Recomp Candidacy Quiz

Answer yes/no to each question:

1. Are you a beginner (less than 2 years consistent training)?
2. Are you returning to training after 6+ months off?
3. Is your body fat 15%+ (men) or 25%+ (women)?
4. Can you commit to 6-12+ months of slow progress?
5. Do you have no immediate physique deadline (no vacation in 8 weeks)?
6. Are you willing to track macros and training precisely?
7. Can you train with progressive overload 3-5x per week?

Scoring:

• 6-7 Yes: Excellent recomp candidate, go for it
• 4-5 Yes: Good candidate, recomp should work
• 2-3 Yes: Marginal candidate, consider cut or bulk instead
• 0-1 Yes: Poor candidate, definitely cut or bulk

Recomp vs Cut vs Bulk Decision Tree

Start here: What’s your body fat percentage?

Men 20%+ BF / Women 30%+ BF:

• Best choice: Cut first (faster fat loss)
• Alternative: Recomp works but slower

Men 15-20% BF / Women 25-30% BF:

• Best choice: Recomp (perfect range)
• Alternative: Small cut if you want faster fat loss

Men 12-15% BF / Women 20-25% BF:

• Best choice: Depends on goals
  • Want leaner? Mini-cut
  • Want bigger? Lean bulk
  • Maintain? Recomp (slow progress)

Men <12% BF / Women <20% BF:

• Best choice: Lean bulk (can’t recomp effectively when very lean)
• Don’t: Attempt recomp (will just maintain)

Advanced lifter (3+ years)?

• Best choice: Dedicated bulk or cut phases
• Don’t: Waste time on recomp (progress too slow)

Step 2: Calculate Your Maintenance Calories Precisely

Recomp requires calorie precision. Too low = no muscle gain. Too high = no fat loss.

Find Your True Maintenance (TDEE)

Method 1: Estimation Formula

TDEE = Bodyweight (lbs) × Activity Multiplier

Activity multipliers for recomp:

• 3 workouts/week: 14.5-15.5
• 4 workouts/week: 15.5-16.5
• 5 workouts/week: 16-17
• 6+ workouts/week: 17-18

Example: 170 lbs, training 4x/week

• TDEE = 170 × 16 = 2,720 calories

Method 2: Tracking Method (Most Accurate)

The gold standard for finding true maintenance:

Week 1-2:

1. Eat your estimated TDEE
2. Weigh yourself daily (same time, same conditions)
3. Calculate weekly average weight

Week 3-4:

1. Continue same calories
2. Weigh daily, calculate new weekly average
3. Compare to weeks 1-2 average

If weight:

• Stayed same (±1 lb): You found true maintenance ✓
• Decreased: Add 100-200 calories, retest
• Increased: Subtract 100-200 calories, retest

Example:

• Week 1-2 average: 172.4 lbs
• Week 3-4 average: 172.1 lbs (stayed stable)
• 2,700 calories = true maintenance

This 2-4 week investment ensures recomp accuracy.

Calorie Adjustment for Recomp

Three approaches:

Option 1: True Maintenance (Most Common)

• Eat exactly at TDEE
• Let training and high protein drive body recomposition
• Best for: Beginners, patient individuals

Example: 2,700 TDEE → eat 2,700 calories

Option 2: Small Deficit (Faster Fat Loss)

• 5-10% below TDEE
• Accelerates fat loss, slightly slower muscle gain
• Best for: Higher body fat (20%+ men, 30%+ women)

Example: 2,700 TDEE → eat 2,565-2,430 calories

Option 3: Calorie Cycling

• Training days: Maintenance or small surplus (+100-200)
• Rest days: Small deficit (-200-300)
• Weekly average = maintenance
• Best for: Advanced recompers, those wanting optimization

Example:

• 4 training days: 2,800 cal
• 3 rest days: 2,500 cal
• Weekly average: 2,671 cal

Recommendation: Start with true maintenance. If progress stalls after 8-12 weeks, try small deficit or cycling.

Step 3: Set Macros for Simultaneous Fat Loss and Muscle Gain

Recomp macros prioritize protein and training fuel.

Protein: Set Aggressively High

Target: 1.0-1.2g per pound bodyweight

Why so high?

• Supports muscle protein synthesis in energy balance
• Highly satiating (prevents overeating)
• High thermic effect (burns 25-30% of calories during digestion)
• Ensures amino acid availability for training recovery

Recomp protein guidelines:

Body Fat %	Training Experience	Protein Target (g/lb)
Men 20%+, Women 30%+	Beginner	1.0
Men 15-20%, Women 25-30%	Beginner	1.1
Men 12-15%, Women 20-25%	Intermediate	1.2
Any	Advanced (shouldn’t recomp)	1.0-1.2

Example: 170 lbs at 18% body fat, beginner

• Target: 170 × 1.1 = 187g protein
• Rounded: 185g protein (740 calories)

For more on protein needs, read how many grams of protein per day.

Carbs: Moderate-High for Training Fuel

Target: 35-45% of total calories

Why moderate-high carbs?

• Fuels intense training (essential for muscle growth)
• Replenishes glycogen stores
• Protein-sparing (body uses carbs for energy, protein for muscle)
• Supports performance and recovery

Adjust carbs based on training volume:

Training Volume	Carb %	Reasoning
3 workouts/week (low volume)	35-40%	Moderate needs
4-5 workouts/week (moderate)	40-45%	Higher demands
6+ workouts/week (high)	45-50%	Maximum fuel

Example: 2,720 calories, moderate training (40% carbs)

• Carb calories: 2,720 × 0.40 = 1,088 calories
• Carbs: 1,088 ÷ 4 = 272g

Fat: Adequate for Hormones

Target: 0.3-0.4g per pound bodyweight (or 25-30% of calories)

Why adequate fat?

• Supports testosterone production (critical for muscle growth)
• Maintains hormones during body recomposition
• Provides essential fatty acids
• Enhances satiety

Fat calculation methods:

Method 1: Grams per pound

• 170 lbs × 0.35 = 60g fat (540 calories)

Method 2: Percentage of calories

• 2,720 cal × 0.25 = 680 cal
• 680 ÷ 9 = 76g fat

Method 3: Fill remainder

• Total calories: 2,720
• Protein: 740 cal
• Carbs: 1,088 cal
• Remaining: 2,720 - 740 - 1,088 = 892 cal
• Fat: 892 ÷ 9 = 99g

Use method 1 or 2 for simplicity. Adjust if fat falls below 20% of calories.

Complete Recomp Macro Examples

Let’s calculate three full examples.

Example 1: Male Beginner, 18% Body Fat

Stats:

• 170 lbs, 18% BF
• Training 4x/week
• Goal: Recomp over 6-9 months

Step 1: TDEE

• 170 × 16 = 2,720 calories
• Confirmed with 2-week tracking

Step 2: Calorie target

• True maintenance: 2,720 calories

Step 3: Protein

• 1.1g/lb: 170 × 1.1 = 187g
• 185g protein (740 cal, 27%)

Step 4: Carbs

• 40% of calories: 2,720 × 0.40 = 1,088 cal
• 272g carbs (40%)

Step 5: Fat

• Remainder: 2,720 - 740 - 1,088 = 892 cal
• 99g fat (33%)

Final Macros: 185P / 272C / 99F (2,720 cal)

Expected results: Lose 0.5-1% BF/month, gain 1-2 lbs muscle over 6 months

Example 2: Female Beginner, 28% Body Fat

Stats:

• 140 lbs, 28% BF (101 lbs lean mass, 39 lbs fat)
• Training 3x/week
• Goal: Recomp, slight fat loss priority

Step 1: TDEE

• 140 × 15 = 2,100 calories

Step 2: Calorie target

• Small deficit (8%): 2,100 × 0.92 = 1,932 calories

Step 3: Protein

• 1.0g/lb: 140 × 1.0 = 140g
• 140g protein (560 cal, 29%)

Step 4: Carbs

• 38% (moderate training): 1,932 × 0.38 = 734 cal
• 184g carbs (38%)

Step 5: Fat

• 0.4g/lb (women need slightly higher): 140 × 0.4 = 56g
• 56g fat (504 cal, 26%)

Check: 560 + 736 + 504 = 1,800 cal (left 132 cal buffer for tracking variance)

Final Macros: 140P / 184C / 56F (~1,880 cal)

Expected results: Lose 1-1.5% BF/month, gain 0.5-1 lb muscle over 6 months

Example 3: Male Intermediate, 15% Body Fat (Marginal Candidate)

Stats:

• 185 lbs, 15% BF (157 lbs lean, 28 lbs fat)
• Training 5x/week (high volume)
• Goal: Recomp or should he bulk?

Decision: Marginal candidate. Could recomp slowly OR lean bulk faster. Choosing recomp for demonstration.

Step 1: TDEE

• 185 × 16.5 = 3,053 calories

Step 2: Calorie target

• True maintenance: 3,050 calories

Step 3: Protein

• 1.2g/lb (leaner, need maximum muscle preservation): 185 × 1.2 = 222g
• 220g protein (880 cal, 29%)

Step 4: Carbs

• 43% (high training volume): 3,050 × 0.43 = 1,312 cal
• 328g carbs (43%)

Step 5: Fat

• Remainder: 3,050 - 880 - 1,312 = 858 cal
• 95g fat (28%)

Final Macros: 220P / 328C / 95F (3,050 cal)

Expected results: SLOW progress. Lose 0.25-0.5% BF/month, gain 0.5-1 lb muscle over 9-12 months.

Recommendation: He’d likely be better off lean bulking (+300 cal) for 4 months, then mini-cutting for 4 weeks. Recomp at this leanness is painfully slow.

Training Requirements for Body Recomp

Macros alone won’t cause recomp. Training drives the process.

Essential Training Principles

1. Progressive Overload (Non-Negotiable)

You MUST get stronger over time. Muscle growth requires increasing tension.

How to apply:

• Increase weight lifted (add 5-10 lbs when you hit rep targets)
• Increase reps (if doing 3 sets of 8, progress to 3 sets of 12)
• Increase sets (3 sets → 4 sets)
• Improve form and tempo (slower eccentric, better control)

Track every workout. If you’re not stronger this month than last month, you’re not recomping.

2. Sufficient Training Frequency

Minimum: 3x per week full-body or upper/lower split Optimal: 4-5x per week (upper/lower/upper/lower or PPL) Advanced: 5-6x per week (PPL twice or specialized split)

Why frequency matters: Muscle protein synthesis lasts 24-48 hours. Training muscles 2x per week is superior to 1x.

3. Focus on Compound Movements

Build program around:

• Lower: Squats, deadlifts, lunges, leg press
• Upper push: Bench press, overhead press, dips
• Upper pull: Pull-ups, rows, lat pulldowns

Why: Compound movements recruit more muscle, allow heavier loads, and drive greater adaptations.

4. Volume: 10-20 Sets Per Muscle Per Week

Minimum effective dose: 10 sets/muscle/week Optimal range: 12-18 sets/muscle/week Maximum useful: 20 sets/muscle/week (more = junk volume)

Example chest volume:

• Monday: Bench press 4 sets, Incline DB press 3 sets (7 sets)
• Thursday: Bench press 4 sets, Cable flies 3 sets (7 sets)
• Total: 14 sets/week

5. Intensity: Lift Heavy (But Safe)

Rep ranges:

• Primary strength: 3-6 reps (80-90% 1RM)
• Hypertrophy focus: 6-12 reps (70-80% 1RM)
• Metabolic stress: 12-20 reps (60-70% 1RM)

For recomp: Focus on 6-12 rep range for most work. Include some heavier strength work (3-5 sets of 5) for compounds.

Sample Recomp Training Split

4-Day Upper/Lower Example:

Monday: Upper Body (Push Focus)

• Bench Press: 4×6-8
• Overhead Press: 3×8-10
• Incline DB Press: 3×10-12
• Tricep Dips: 3×8-10
• Lateral Raises: 3×12-15

Tuesday: Lower Body (Quad Focus)

• Back Squat: 4×6-8
• Romanian Deadlift: 3×8-10
• Leg Press: 3×10-12
• Leg Curls: 3×12-15
• Calf Raises: 4×15-20

Thursday: Upper Body (Pull Focus)

• Deadlift: 4×5 (or rows if deadlifting on lower day)
• Pull-Ups: 4×6-10
• Barbell Rows: 3×8-10
• Face Pulls: 3×12-15
• Bicep Curls: 3×10-12

Friday: Lower Body (Posterior Focus)

• Front Squat or Leg Press: 4×8-10
• Deadlift (if not on Thursday): 3×6-8
• Bulgarian Split Squats: 3×10-12 each
• Leg Curls: 3×12-15
• Abs: 3-4 sets

Progressive overload: Aim to add weight or reps every 1-2 weeks.

For more on training-nutrition synergy, read best macro split for bodybuilding.

Tracking Recomp Progress (Not the Scale)

Recomp is invisible on the scale. Track the right metrics.

What to Track Weekly

1. Bodyweight (But Don’t Obsess)

• Weigh daily, calculate weekly average
• Expect weight to stay ±2 lbs over months
• If weight increases AND waist increases = gaining fat (reduce calories)
• If weight decreases consistently = losing muscle (increase calories)

2. Waist Measurement (Critical)

• Measure at navel, same time weekly (morning, unfed)
• Goal: Waist decreases 0.5-1” per month
• If waist isn’t shrinking, you’re not losing fat

3. Progress Photos (Most Telling)

• Same lighting, same angles, same time
• Weekly or bi-weekly
• Look for: visible abs, vascularity, muscle definition, shoulder-to-waist ratio

4. Strength Progression (Essential)

• Track every lift
• Goal: Strength increases monthly
• If lifts stall or decrease = you’re not recomping successfully

5. Body Fat Percentage (Optional)

• DEXA scan, BodPod, or calipers
• Every 6-8 weeks
• Goal: Decrease 0.5-1% per month

Recomp Progress Expectations

Month 1-2:

• Minimal visible changes (frustrating but normal)
• Strength increases (newbie gains)
• Slight waist decrease (0.5-1”)

Month 3-4:

• More visible definition
• Clothes fit differently (looser waist, tighter shoulders)
• Strength continues increasing
• Waist down 1-2” total

Month 6:

• Clear body composition change
• Friends notice: “Have you lost weight?”
• Abs start appearing (if body fat permits)
• Waist down 2-3” total
• Scale may only be down 2-5 lbs (or same)

Month 9-12:

• Dramatic transformation
• Lost 3-6% body fat
• Gained 5-10 lbs muscle
• Total weight: Maybe +2 lbs to -8 lbs
• Look completely different

When to Adjust Your Recomp Macros

Recomp requires patience but also smart adjustments.

Adjustment Scenarios

Scenario 1: No Progress After 8 Weeks

Diagnosis: Not in true maintenance, or not training hard enough

Check:

• Waist measurement same? (no fat loss)
• Strength not increasing? (no muscle gain)
• Weight increasing? (gaining fat)

Fix:

1. Reduce calories by 100-200 (small deficit)
2. Ensure progressive overload in training
3. Increase protein by 20g if under 1.0g/lb
4. Retest for 4 weeks

Scenario 2: Losing Weight Too Quickly (>1 lb/Week)

Diagnosis: Deficit too large, losing muscle

Fix:

1. Increase calories by 200 (mostly carbs)
2. Ensure protein is 1.0-1.2g/lb
3. Check training volume (may be overtraining)

Scenario 3: Gaining Weight Steadily

Diagnosis: In surplus, gaining fat along with muscle

Fix:

1. Reduce calories by 200
2. Reduce carbs by 50g or fat by 20g
3. Add 1-2 cardio sessions (20-30 min)

Scenario 4: Waist Shrinking But Strength Stalling

Diagnosis: Losing fat but not building muscle (inadequate stimulus or protein)

Fix:

1. Increase training volume (add 1-2 sets per muscle)
2. Ensure progressive overload (add weight to bar)
3. Increase protein by 20-30g
4. Check sleep (7-9 hours required)

Scenario 5: Strength Increasing But Waist Not Shrinking

Diagnosis: Building muscle but not losing fat (slightly too high calories)

Fix:

1. Reduce calories by 100-150 (small adjustment)
2. Increase cardio (2-3 sessions weekly)
3. Ensure you’re accurately tracking (weigh food)

When to Stop Recomping

Signs recomp isn’t working:

• 3+ months with no waist change
• No strength increases for 2+ months
• Feeling weak, tired, irritable constantly
• You’ve reached advanced lifter status (3+ years training)

What to do instead:

If body fat still high (15%+ men, 25%+ women):

• Switch to dedicated cut (15-20% deficit)
• Lose fat faster, then lean bulk

If already lean (12-15% men, 20-25% women):

• Switch to lean bulk (+200-300 calories)
• Build muscle faster, then mini-cut

Recomp is a tool, not a religion. If it’s not working after 6+ months, change strategies.

Recomp Meal Planning

Here are sample daily meal plans for different calorie levels.

Sample Day 1: 2,200 Calorie Recomp (Female)

Target: 140P / 220C / 60F

Breakfast:

• 3 whole eggs + 2 egg whites scrambled
• 1 cup oatmeal with berries
• Black coffee
• Macros: 32g P / 55g C / 20g F (508 cal)

Lunch:

• 6 oz grilled chicken breast
• 1.5 cups white rice
• Steamed broccoli
• 1 tsp olive oil
• Macros: 52g P / 75g C / 8g F (588 cal)

Pre-Workout Snack:

• Protein bar
• Medium banana
• Macros: 20g P / 40g C / 8g F (308 cal)

Post-Workout:

• Protein shake (whey + almond milk)
• Macros: 26g P / 6g C / 4g F (156 cal)

Dinner:

• 5 oz salmon (baked)
• 8 oz sweet potato
• Asparagus with 1 tsp butter
• Macros: 38g P / 48g C / 18g F (492 cal)

Evening:

• Greek yogurt (nonfat, 1 cup)
• Macros: 20g P / 12g C / 0g F (132 cal)

Total: 188g P / 236g C / 58g F (2,184 cal)

Sample Day 2: 2,700 Calorie Recomp (Male)

Target: 185P / 270C / 99F

Meal 1:

• 4 eggs + 3 egg whites
• 2 slices whole wheat toast
• 1 tbsp peanut butter
• Macros: 42g P / 35g C / 24g F (520 cal)

Meal 2:

• 7 oz chicken breast
• 1.5 cups quinoa
• Mixed vegetables
• 1 tbsp olive oil
• Macros: 58g P / 70g C / 18g F (668 cal)

Pre-Workout:

• Rice cakes with honey
• Banana
• Macros: 4g P / 60g C / 1g F (265 cal)

Post-Workout:

• Protein shake (whey + oat milk + banana)
• Macros: 35g P / 55g C / 6g F (416 cal)

Meal 3:

• 6 oz lean ground beef (93/7)
• 10 oz baked potato
• Side salad with dressing
• Macros: 48g P / 60g C / 22g F (628 cal)

Evening Snack:

• Greek yogurt with granola
• Macros: 24g P / 38g C / 12g F (348 cal)

Total: 211g P / 318g C / 83g F (2,845 cal)

Frequently Asked Questions

How long should I body recomp before cutting or bulking?

Give recomp 6-12 months before judging. If you’re making consistent progress (waist shrinking, strength increasing), continue. If progress stalls despite adjustments, switch to dedicated cut or bulk.

Can I recomp while doing intermittent fasting?

Yes. Meal timing matters far less than total daily macros and training. IF can make recomp easier (appetite control, fewer meals to plan) or harder (tough to hit protein in short window). Try both and see what works.

Should I do cardio while recomping?

Optional but helpful. 2-3 cardio sessions weekly (20-30 min) can:

• Accelerate fat loss slightly
• Improve cardiovascular health
• Create small additional deficit

Don’t overdo it (excessive cardio interferes with recovery and muscle growth).

What if I’m not a beginner but want to recomp anyway?

You can try, but progress will be extremely slow. After 3+ years consistent training, you’re better served by dedicated cut/bulk cycles. Exception: If you’re happy maintaining current physique and don’t mind minimal progress.

Do I need supplements for body recomp?

No, but some help:

• Protein powder: Convenient for hitting protein targets
• Creatine monohydrate: Improves strength and muscle gain
• Caffeine: Boosts training performance

Everything else is optional. Focus on macros and training first.

Can I recomp as a vegan?

Yes, same principles apply. Ensure:

• Adequate complete protein (tofu, tempeh, seitan, protein powder)
• Slightly higher total protein (1.1-1.3g/lb due to lower bioavailability)
• B12, iron, and omega-3 supplementation

For vegan protein strategies, read how to hit your protein macros.

Your Body Recomp Action Plan

You now know whether recomp is right for you and how to set it up.

Here’s your implementation roadmap:

Weeks 1-2 (Establish Baseline):

1. Determine if you’re a good recomp candidate (use quiz)
2. Calculate and confirm true TDEE (2-week tracking)
3. Take starting measurements: weight, waist, photos, body fat %
4. Establish baseline strength (test key lifts for starting maxes)

Weeks 3-8 (Initial Phase):

1. Eat at calculated maintenance macros (185P / 270C / 99F example)
2. Train 4-5x per week with progressive overload
3. Track: weight, waist, strength, photos (weekly)
4. Don’t expect dramatic changes yet (be patient)

Weeks 9-16 (Progress Phase):

1. Should see: waist down 1-2”, strength up 10-20%, slight definition increase
2. If progress is good: Continue current macros
3. If stalled: Reduce calories by 100-200, increase training volume
4. Take new progress photos (compare to baseline)

Months 5-12 (Refinement Phase):

1. Continue progressive overload religiously
2. Adjust macros if needed (every 8-12 weeks)
3. Expect: 3-5% body fat reduction, 5-10 lbs muscle gain
4. Consider switching to cut or bulk if progress plateaus

Remember: Body recomp is slow but sustainable. If you’re a good candidate and execute properly, the results are incredible—a lean, muscular physique built gradually without extreme dieting.

Ready to calculate your recomp macros? Use our free macro calculator with body recomp mode.

Related guides:

• Best Macro Split for Weight Loss
• Bulking Macros: Clean Bulking Guide
• How to Hit Your Protein Macros Every Day
• Best Macro Ratios for Different Goals

Now go train hard, hit those macros, and build the body you want—one month at a time.