Transform your physique by losing fat and building muscle simultaneously. Get personalized protein targets, calorie recommendations, and a realistic timeline for your goals.
Personal Information
Enter your current stats
yrs
in
lbs
lbs
Goals & Activity
Define your targets
📊 Your Personalized Recomposition Plan
Based on your inputs, here's your optimized strategy
Daily Protein
180g
1.0g per lb of body weight for optimal muscle protein synthesis
Daily Calories
2,400kcal
Slight deficit to promote fat loss while supporting muscle growth
Estimated Timeline
16weeks
Realistic timeframe for noticeable body composition changes
Weekly Training
4sessions
Optimal frequency for your experience level and recovery
🍽️ Daily Macro Breakdown
📆 Recommended Training Split
⏱️ Your Transformation Timeline
Week 1
Start
Week 8
Midpoint
Week 16
Goal
Expected Fat Loss
-8 lbs
Potential Muscle Gain
+4 lbs
Net Weight Change
-4 lbs
💡 Key Success Factors
Prioritize Protein: Hit your protein target daily to maximize muscle protein synthesis.
Progressive Overload: Consistently increase weight, reps, or sets over time.
Sleep 7-9 Hours: Recovery happens during sleep. Essential for muscle repair.
Track Progress: Use measurements, photos, and strength logs.
Be Patient: Body recomposition is slower than pure cutting or bulking.
Stay Hydrated: Aim for half your body weight in ounces of water daily.