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Macronutrient Formula:
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Body recomposition refers to the process of simultaneously losing body fat while gaining muscle mass. This approach requires precise nutrition planning with optimal macronutrient ratios to support both fat loss and muscle growth.
The calculator uses the following formulas:
Where:
Explanation: These ratios provide a balanced approach with higher protein for muscle preservation and growth, moderate carbohydrates for energy, and adequate fats for hormone production.
Details: Proper macronutrient distribution is crucial for body recomposition. Protein supports muscle repair and growth, carbohydrates provide energy for workouts, and fats support hormone function and overall health.
Tips: Enter your current body weight in kilograms. The calculator will provide your recommended daily macronutrient intake for effective body recomposition.
Q1: Why 1.8g protein per kg of body weight?
A: Research shows that 1.6-2.2g protein per kg is optimal for muscle preservation during fat loss and supporting muscle growth.
Q2: Should I adjust these ratios based on activity level?
A: Yes, highly active individuals may need slightly more carbohydrates, while less active individuals might benefit from slightly reducing carbs.
Q3: How quickly can I expect to see results?
A: Body recomposition is a gradual process. Most people notice changes in 4-8 weeks with consistent nutrition and training.
Q4: Do I need to track calories as well?
A: While macronutrients are important, maintaining a slight caloric deficit (200-500 calories) is typically necessary for fat loss while building muscle.
Q5: Should these ratios change over time?
A: Yes, as your body composition changes, you may need to adjust your macronutrient intake. Reassess every 4-6 weeks.