Body Recomp Planner

Losing fat and building muscle at the same time. Enter your stats, get your nutrition and training plan, and see what a year of consistency actually looks like.

Your Stats

Body stats + where you are in your training journey.

How active are you outside of workouts?

Training & Goals

Lifting or strength sessions.

Average running mileage. 0 if none.

Optional

Your whole projection depends on this. Use a smart scale, search "Navy body fat calculator," or estimate from a mirror (top abs visible ≈ 15%, full 4-pack ≈ 12%). Defaults to 18% if blank.

If you're coming off a cut, enter your current daily calories. We'll build a reverse diet ramp up to maintenance.

How this works

BMR is calculated using the Mifflin-St Jeor equation (Frankenfield et al., 2005). TDEE separates non-exercise activity (daily movement multiplier) from exercise calories –gym sessions (~250 cal/session net) and running (~0.55 cal/lb/mile net) –to avoid the double-counting issues of generic activity multipliers. Calorie targets are adjusted relative to TDEE based on your goal: −8% for lean out, maintenance for maintain, +3% for build – just enough surplus to fuel muscle synthesis without meaningful fat gain.

Protein is set at 0.8–1.0 g/lb of body weight depending on exercise mode (1.0 for lifting, 0.9 hybrid, 0.8 running), which sits in the well-supported range for muscle protein synthesis in trained individuals (Morton et al., 2018). Fat is floored at 0.35 g/lb for men and 0.4 g/lb for women to support hormone production. Carbs fill the remaining calories.

The reverse diet protocol adds ~100 cal/week, based on recommendations from Trexler et al. (2014) for metabolic recovery after prolonged dieting.

Muscle gain rates are adjusted for recomp context –not bulk ceilings. Rates vary by training experience, goal bias (deficit suppresses muscle protein synthesis), sex (female rates ~50%), and exercise mode (runners gain less muscle than pure lifters). Fat loss decelerates as body fat drops below ~16% (men) / ~24% (women), modeling metabolic adaptation. Projections stop at sustainable athlete floors (12% men, 20% women).

Training volume recommendations draw from Renaissance Periodization's volume landmark framework. Set counts are starting points –adjust based on your recovery.

This tool is for informational purposes only and is not a substitute for medical or coaching advice. Consult a professional before making significant changes to your diet or training.