Body Recomposition Calculator
Project fat loss and muscle gain over time.
Enter your values
ⓘ Live results
Results
- Projected body fat
- 18.9%
- Projected weight
- 78.8 kg
- Fat lost
- 4.8 kg
- Muscle gained
- 1.6 kg
Quick answer
Recomposition means losing fat while gaining muscle, which is realistic for beginners and returning lifters at maintenance calories.
new body fat % = (fat mass - fat lost) / (weight + muscle - fat lost)
How to use the Body Recomposition Calculator
- 1Enter your current weight and best body-fat estimate.
- 2Set realistic weekly rates — 0.25-0.5 kg fat loss, 0.05-0.15 kg muscle gain.
- 3Train hard, keep protein high and eat near maintenance.
Worked example
Using the values the calculator loads with:
Inputs
- Weight82 kg
- Body fat24 %
- Weeks16
- Fat loss rate0.3 kg/week
- Muscle gain rate0.1 kg/week
Results
- Projected body fat18.9%
- Projected weight78.8 kg
- Fat lost4.8 kg
- Muscle gained1.6 kg
Frequently asked questions
Who can recomp successfully?
Beginners, returning lifters and people with higher body fat see the fastest recomposition.
Why is the scale flat?
That is the point — composition shifts while weight barely moves. Track photos and measurements.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.