It depends on your starting point. If you have a very high body fat percentage (30%+), a traditional cut might be faster to improve health markers, but for most people, recomposition provides a more aesthetic and sustainable result.
Body Recomposition Calculator – Burn Fat & Build Muscle
Calculate your ideal calories and macros for body recomposition. Separate targets for training and rest days to lose fat and gain muscle simultaneously.
Weight Training Sessions / Week
Recomposition Goal
Meals Per Day
Frequently Asked Questions
While not strictly "mandatory," it is highly recommended. Because the calorie range for recomposition is so narrow, it is very easy to accidentally eat too much (gaining fat) or too little (losing muscle) if you are just "winging it."
For recomposition, aim for 2.0–2.4g of protein per kg of body weight. High protein protects muscle in a deficit, has a high thermic effect (burns more calories to digest), and keeps you fuller for longer.
It is very difficult. You need a "growth stimulus" to tell your body to build muscle, which usually requires resistance training (weights, bands, or intense calisthenics). Cardio alone will not build the muscle required for a true recomp.
Focus on heavy compound movements like squats, deadlifts, presses, and rows. Aim for 3 to 5 sessions per week, focusing on progressive overload (adding weight or reps every week) to keep the muscle-building signal strong.
Yes, but keep it moderate. Think of cardio as a tool for heart health and extra calorie burn, but don't let it get in the way of your strength training. Limit high-intensity cardio to 1–2 sessions a week to avoid recovery issues.