Body Recomposition
A small deficit with very high protein to lose fat and gain muscle at the same time.
Recomposition works best for beginners, people returning after a break and those carrying more body fat. A small deficit plus hard training and high protein can shift body composition while the scale barely moves.
Track progress with measurements, photos and strength, not just bodyweight.
Calories and macros
| Calories | About 200 calories below maintenance per day. |
|---|---|
| Protein | 2.2 g per kg of bodyweight (1.0 g per lb) |
| Fat | 27% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- High-protein foods at every meal
- Carbs around training
- Plenty of vegetables
What to limit
- Alcohol
- Highly processed snacks
Sample day
| Breakfast | Protein oats with whey and berries |
| Lunch | Chicken, quinoa and vegetables |
| Pre-workout | Rice cakes with honey |
| Dinner | Salmon, sweet potato and green beans |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.