Body Recomposition Calculator

The Body Recomposition Calculator helps users calculate their Basal Metabolic Rate, Total Daily Energy Expenditure, Lean Body Mass, Fat Mass, daily protein intake, and calorie targets for recomposition, training, and rest days based on their age, gender, weight, height, body fat percentage, and activity level.

Use Our Body Recomposition Calculator

How to Use the Body Recomposition Calculator

Step 1: Enter Personal Information

Before starting any fitness regimen, it’s crucial to understand your body’s current state. Begin by inputting your personal details into the calculator:

  • Age: Enter your age. This field accepts values between 18 and 100 years old.
  • Gender: Choose your gender from the dropdown options: Male or Female.

Step 2: Input Body Measurements

Next, provide accurate measurements of your body:

  • Current Weight (kg): Input your current weight in kilograms. Make sure the value is between 30 and 300 kg.
  • Height (cm): Enter your height in centimeters. Acceptable values range from 120 to 250 cm.
  • Body Fat Percentage: Insert your body fat percentage. The value should be within 3% to 45%.

Step 3: Specify Your Activity Level

Your daily activity level significantly impacts your caloric needs. Choose the option that best describes your lifestyle:

  • Sedentary (little or no exercise)
  • Lightly active (light exercise 1-3 days/week)
  • Moderately active (moderate exercise 3-5 days/week)
  • Very active (hard exercise 6-7 days/week)
  • Extremely active (very hard exercise, physical job)

Step 4: Calculate Results

Once you’ve input all necessary data, the calculator will automatically compute the following metrics:

  • Basal Metabolic Rate (BMR): This value represents the number of calories your body needs at rest. It will be provided in calories per day.
  • Total Daily Energy Expenditure (TDEE): This is the total number of calories you need per day, accounting for your activity level.
  • Lean Body Mass: The calculator will provide your lean mass in kilograms.
  • Fat Mass: Your total body fat weight, expressed in kilograms.
  • Daily Protein Target: Based on your lean mass, this is the target protein intake in grams per day for body recomposition.
  • Recomposition Calorie Target: This calculates the ideal caloric intake dedicated to body recomp, expressed in calories per day.
  • Training Day Calories: The recommended caloric intake on days you train.
  • Rest Day Calories: The suggested calorie intake on rest days, usually lower to accommodate the reduced activity level.

Step 5: Implement the Plan

With all the information at hand, use these insights to tailor your nutrition and exercise program toward achieving a balanced body recomposition that aligns with your personal health objectives.