Body Recomposition Calculator — Calorie Cycling Plan
Body recomposition — simultaneously losing fat and building muscle — requires strategic calorie cycling. Eat slightly above maintenance on training days to fuel muscle growth, and below maintenance on rest days to drive fat loss.
This calculator uses your TDEE and lean body mass to generate precise training-day and rest-day calorie targets along with your optimal macro breakdown for recomposition.
Track Your Recomp Progress with LiftProof
LiftProof logs your strength and body metrics so you can confirm recomposition is actually working — muscle up, weight stable.