Body recomposition is losing fat and building (or keeping) muscle at the same time. You achieve it by combining calories at maintenance or a small deficit, a high protein intake (~1.8–2.2 g/kg), and strength training with progressive overload. It works best for beginners, people with higher body fat, and those returning to training. The scale often barely moves because fat drops while muscle grows — so track your waist, photos and gym strength, not just weight.
Build a recomposition planEat near your expenditure (TDEE) or in a small deficit (up to ~15%). Too large a deficit makes muscle gain harder.
Aim for 1.8–2.2 g of protein per kg per day — protein is the building block and preserves muscle in a deficit.
Train 3–5× a week with compound lifts and gradually add load (progressive overload).
Seven to nine hours of sleep and enough rest — muscle grows outside the gym, not in it.
Measure your waist, take photos and log your strength; the scale can stall while your body composition changes. Be patient — recomp is slower than a straight cut.
Start with the numbers: calorie & macro calculator · meal plan · workout plan.
The fastest “newbie” progress — the body readily builds muscle and burns fat at once.
More fat reserves means it's easier to use them as fuel for building muscle.
“Muscle memory” — previously built muscle comes back quickly.
Losing fat and building or keeping muscle at the same time, by combining the right calories (maintenance or a small deficit), a high protein intake and strength training.
Yes, especially for beginners, people with higher body fat and those returning to training. It's slower for advanced lifters but still possible with consistency.
For recomposition you eat at maintenance or in a small deficit — not in a large surplus or an aggressive deficit.
It's slower than a straight cut; visible changes usually take a few months of consistent training and nutrition.
Beginners, people with a higher body-fat percentage, and those returning to training after a break.
Track your waist, photos and gym strength, not just the scale — weight can stall while fat drops and muscle grows.
MicroPlan sets your calories, macros and training for recomposition and tracks your progress — free, no account.
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