Body recomposition is the process of losing fat and gaining muscle at the same time. Unlike traditional “bulking” (eating in a surplus) or “cutting” (eating in a deficit), recomposition requires a more nuanced approach to calories and training. The challenge is figuring out whether to eat more, eat less, or find the middle ground.
Understanding Calories and Body Recomposition
• Calorie Surplus: Eating more calories than your body burns. This creates the energy needed to build new muscle, but excess surplus often leads to fat gain as well.
• Calorie Deficit: Eating fewer calories than your body burns. This forces your body to use stored fat for energy, but it can also limit muscle growth if the deficit is too large.
For body recomposition, the goal isn’t to live in one extreme or the other. Instead, it’s about precision: eating enough to support muscle growth while keeping fat gain (or even reducing fat) under control.
The Balancing Act
1. Maintenance Calories as Your Starting Point
• First, estimate your Total Daily Energy Expenditure (TDEE)—the number of calories you burn in a day from basic functions, activity, and exercise.
• For most people trying to recomp, eating right around maintenance calories is the sweet spot. This gives you enough energy to train hard and build muscle while limiting the risk of fat gain.
2. Protein as the Cornerstone
• High protein intake is non-negotiable in body recomposition. Aim for 1.6–2.2 grams per kilogram of bodyweight daily.
• Protein helps preserve muscle during fat loss and fuels muscle growth when you’re strength training.
3. Strategic Surpluses and Deficits
• A slight surplus (100–200 calories above maintenance) on training days can give your body the resources it needs for recovery and growth.
• A slight deficit (100–200 calories below maintenance) on rest days can encourage fat loss.
• This calorie cycling approach can keep you progressing in both directions.
4. Prioritizing Strength Training
• Nutrition sets the stage, but resistance training is what drives body recomposition. Progressive overload (gradually increasing weight, reps, or intensity) ensures your body is stimulated to build muscle even when calories aren’t in a big surplus.
5. The Role of Cardio
• Moderate cardio can improve health and aid fat loss, but too much can interfere with muscle growth. Stick to 2–3 sessions of low-to-moderate intensity cardio per week if your main goal is recomposition.
Who Benefits Most from Recomposition?
• Beginners: New lifters often build muscle and lose fat quickly, even without perfect nutrition.
• Returning Lifters: Anyone coming back after a break usually experiences “muscle memory,” making recomposition easier.
• Overweight Individuals: Those with higher body fat can often lose fat and build muscle simultaneously, since stored fat provides extra energy.
For advanced lifters, however, recomping becomes more difficult. At that point, traditional bulking and cutting cycles may be more effective.
Practical Tips for Finding the Balance
• Track your calories for a few weeks to understand your baseline.
• Adjust in small increments (100–200 calories) rather than drastic cuts or surpluses.
• Use body measurements, strength progress, and photos—not just the scale—to track changes.
• Stay consistent for at least 8–12 weeks before making major adjustments.
Final Thoughts
Achieving body recomposition isn’t about choosing between a calorie surplus or deficit. It’s about knowing when to apply each, often within the same week, and combining it with progressive strength training and a high-protein diet. Think of it less as a “diet” and more as a calibrated balance that shifts with your activity, recovery, and goals.
When done right, body recomposition proves you don’t have to bulk up or lean down in strict phases—you can reshape your body in a more controlled, sustainable way.
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