Calculate your TDEE for body recomposition — losing fat and building muscle simultaneously. Get calorie and macro targets.
Body recomposition means losing fat and gaining muscle at the same time. It works best for beginners, people returning after a break, or those with higher body fat. Eat at or slightly below maintenance (0–10% deficit), keep protein very high (2.0–2.4g/kg), and train with progressive overload.
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If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for body recomposition depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Yes, especially if you're a beginner, returning after a break, or carrying significant body fat. Eat at a small deficit (5–10% below TDEE), keep protein at 2.0–2.4g/kg, and prioritize progressive overload in your training.