Strategy guide
Body Recomposition: Muscle Up, Fat Down
"Recomp" means building muscle and losing fat at the same time. It's slower than a dedicated bulk or cut — but for the right person, it's the best of both worlds.
Who recomp works best for
- Beginners — newbie gains let you grow muscle even without a surplus.
- Returning lifters — "muscle memory" rebuilds lost muscle fast.
- Higher bodyfat — plenty of stored energy to fuel muscle growth.
Lean, advanced lifters recomp very slowly and are usually better off picking a clear bulk or cut.
How to set it up
| Lever | Recomp setting |
|---|---|
| Calories | At maintenance (TDEE), or a tiny ~100–200 kcal deficit |
| Protein | High — 2.0–2.4 g/kg |
| Training | Progressive overload, 3–4x/week |
| Patience | Judge by photos & the mirror over months |
Find your maintenance number with our TDEE guide, then keep protein high using the protein guide.
Why the scale won't move much: you're losing fat and gaining muscle at the same time, so bodyweight can stay flat while you visibly get leaner. Track photos and tape, not just the scale.
Make it sustainable
Recomp rewards consistency over intensity. Hit protein daily, train hard but recover, and give it 3–6 months. A simple beginner routine is plenty — see our beginner workout plan.
Get your recomp numbers — free
Pick "Body Recomp" as your goal and we'll set maintenance calories with high protein in 60 seconds. No signup to see it.
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