Calorie Calculator To Lose Fat And Build Muscle

Body Recomposition Formula:

\[ \text{Calories} = \text{TDEE}; \quad \text{Protein (g)} = 2.2 \times \text{weight}; \quad \text{adjust carbs/fat for recomp} \]

Daily Calories:

Protein:

Carbohydrates:

Fat:

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1. What is Body Recomposition?

Body recomposition refers to the process of simultaneously losing body fat and gaining muscle mass. This approach requires precise calorie and macronutrient management to create an optimal environment for both fat loss and muscle growth.

2. How Does the Calculator Work?

The calculator uses the body recomposition formula:

\[ \text{Calories} = \text{TDEE}; \quad \text{Protein (g)} = 2.2 \times \text{weight}; \quad \text{adjust carbs/fat for recomp} \]

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
\( \text{weight} \) — Body weight in kilograms
\( 2.2 \) — Protein multiplier for optimal muscle synthesis

Explanation: The calculator maintains calories at maintenance level (TDEE) while prioritizing high protein intake for muscle preservation and growth, then distributes remaining calories between carbohydrates and fats.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for body recomposition. High protein intake supports muscle protein synthesis, while balanced carbs and fats provide energy for workouts and daily activities without promoting fat storage.

4. Using the Calculator

Tips: Enter your accurate TDEE value and current body weight in kilograms. Ensure you use recent measurements for the most accurate results. The calculator will provide your daily macronutrient targets for optimal body recomposition.

5. Frequently Asked Questions (FAQ)

Q1: Why maintain calories at TDEE for recomposition?
A: Maintenance calories create energy balance, allowing the body to use stored fat for energy while providing sufficient nutrients for muscle growth.

Q2: Why 2.2g protein per kg of body weight?
A: Research shows this amount optimizes muscle protein synthesis while supporting fat loss, making it ideal for body recomposition.

Q3: Can I adjust the carb/fat ratio?
A: Yes, the 50/50 split is a starting point. Some individuals may prefer higher carbs for performance or higher fats for satiety.

Q4: How long does body recomposition take?
A: Recomposition is a slower process than traditional bulk/cut cycles, typically showing noticeable results in 8-12 weeks with consistent training and nutrition.

Q5: Should I track anything besides macros?
A: Yes, monitor workout performance, body measurements, and progress photos, as scale weight may not change significantly during recomposition.