Body Recomposition Calculator

A recomposition calculator that works in fat mass and lean mass rather than scale weight, because the whole point of a recomposition is that the scale barely moves. Enter your weight, body fat percentage, the length of the plan and the rates you expect for fat loss and lean gain, and it projects your ending fat mass, lean mass, weight and body fat percentage, with the daily calorie and protein targets that go with it. A second mode answers what you would weigh at a goal body fat percentage. Lean gain is never predicted here; it is a figure you supply, because nothing about your height and weight can forecast it.

Calculator Type
Weights In
Applies to every weight and rate on this form, and to every figure that comes back.

Split your weight into fat and lean mass, then move each one at a rate you choose and see where the scale and the body fat percentage end up.

From calipers, a scan or a scale. The body fat calculator estimates it from tape measurements if you do not have a figure.
Pounds a week. A recomposition runs on a small deficit, not a large one: half a pound a week up to one per cent of body weight is the usual range, and a bigger deficit costs lean mass.
Your own assumption, not something this tool can work out. A first year of serious training might run one to two pounds (0.5 to 0.9 kg) a month, and it slows sharply after that. In a deficit it is slower again.
What holds your weight steady. The calorie calculator works it out from height, weight, age and activity.
Grams per pound of lean mass. About 1 g per pound is the usual target when training in a deficit, and the box starts there. The protein intake calculator goes into this properly.
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Weights In
Applies to every weight and rate on this form, and to every figure that comes back.

Works out what you would weigh at a target body fat percentage, which is almost never the weight people guess.

From calipers, a scan or a scale. The body fat calculator estimates it from tape measurements if you do not have a figure.
In the unit picked above. Leave at zero to hold lean mass level, which is the conservative assumption and the usual one in a deficit.
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Related Tools
Body Fat Calculator Calorie Calculator Macro Calculator Protein Intake Calculator Lean Body Mass Calculator