Calorie calculator · Recomposition
Calories for body recomposition
Build muscle and lose fat at the same time: during a recomposition you eat at maintenance (down to slightly below) — with extra-high protein and progressive strength training.
Your calorie target for recomposition
And who's going to count that every day?
Myron tracks your calorie target for you — you speak, the AI logs. "Scrambled eggs from three eggs and two slices of whole-grain bread" is all it takes.
How this calculator works
It's built on the Mifflin-St Jeor equation, which estimates your basal metabolic rate from weight, height, age and sex — the most reliable of the common formulas in comparison studies. Your BMR is multiplied by your activity factor (PAL) to get your total daily energy expenditure. Depending on your goal, the calculator subtracts a moderate deficit or adds a surplus — converted at ~7,700 kcal per kilogram of body mass.
| Activity level | Factor |
|---|---|
| Sedentary, little training | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
The macro recommendation follows sports science instead of rigid percentages: protein by body weight and goal (1.8–2.4 g/kg), fat as a baseline (0.9 g/kg), and the rest goes to carbs — your fuel for training.
Frequently asked questions
What is body recomposition?
Building muscle mass while losing body fat. Calorically it happens at maintenance down to a slight deficit — the scale barely moves; here, standing still is success, not stagnation.
Who does recomposition work for?
Best for beginners, people returning after a long break, and anyone with a higher body-fat percentage. Advanced lifters at low body fat usually do better with separate bulking and cutting phases.
How do I measure progress when my weight stays the same?
Through strength numbers in training, measurements (waist!), photos and how your clothes fit — not the scale. Visible changes take weeks to months in a recomposition, but they last.
Formula: Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals — more under Methodology & data sources. More to look up: calorie tables · exercise directory.