How to Successfully Recompose Your Body
Transform your body simultaneously. Lose fat while gaining muscle.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs
Active woman, 30 years old, 143 lbs
Sedentary man, 30 years old, 176 lbs
Active man, 30 years old, 176 lbs
What is body recomposition?
Body recomposition involves losing fat while gaining muscle simultaneously. Unlike bulking followed by cutting, you transform your body composition without major weight fluctuations. The result: you weigh the same but have less fat and more muscle.
Who can succeed at recomposition?
Recomposition works particularly well for three profiles: beginners (thanks to newbie gains), overweight individuals (available energy reserves), and lifters returning after a long break (muscle memory). For advanced lifters at normal weight, distinct bulking and cutting phases are more effective.
The nutritional strategy
Eat at maintenance calories or in a slight deficit (100-200 kcal max). Protein is crucial: aim for 2.2 to 2.4g per kg of body weight, the high end of the recommended range. This high amount ensures protein synthesis despite the absence of calorie surplus. Spread protein across 4-5 meals.
The importance of tracking in recomposition
In recomposition, you can't rely on weight since it stays stable. Track your measurements (waist, thigh, arm circumference), your gym progress (weights lifted), and your daily protein intake. Voical helps you maintain your protein at the required level day after day.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Body Recomposition
Body recomposition is the holy grail for many: losing fat while gaining muscle. This guide explains when it’s possible and how to optimize it.
Understanding Recomposition
The Principle
Your body uses stored fat as an energy source to build muscle. The net result: weight stays stable but composition changes.
Ideal Conditions
Recomposition works best when:
- You’re a beginner (newbie gains)
- You have fat reserves to use
- You’re returning after a break (muscle memory)
- You optimize all other factors (protein, training, sleep)
The Optimal Strategy
Calories: Maintenance or Slight Deficit
- At maintenance: Easier to maintain, optimized muscle gains
- Slight deficit (-100 to -200 kcal): Accelerated fat loss, slowed muscle gains
Protein: The Crucial Factor
In recomposition, protein compensates for the absence of calorie surplus:
- Minimum: 2.0g/kg body weight
- Optimal: 2.2-2.4g/kg body weight
- Distribution: 4-5 meals with 30-50g protein each
Example for a 165 lb (75 kg) Person
- Maintenance: 2400 kcal
- Protein: 165-180g (700 kcal)
- Carbs: ~300g (1200 kcal)
- Fats: ~55g (500 kcal)
How to Measure Progress
Since weight stays stable, use other indicators:
- Monthly photos: Front, side, back
- Measurements: Waist circumference (decreases), arm circumference (increases)
- Performance: Weights lifted (increase)
- Clothes: Belt looser, t-shirts tighter at the shoulders
Mistakes to Avoid
- Not enough protein: It’s the limiting factor in recomposition
- Too aggressive deficit: -500 kcal prevents muscle gain
- Neglecting training: Without adequate stimulus, no muscle building
- Expecting fast results: Recomposition takes time
Why Voical Can Help You
Recomposition requires particular precision: your calories must be at maintenance and your protein at maximum. Voical lets you easily track to ensure you’re hitting 2.2g+ of protein per kg while staying at calorie maintenance.