How Many Calories Should I Eat for Body Recomposition?

October 16, 2025 •

4 min read

According to a 2024 review, simultaneous fat loss and muscle gain is possible, not just a fitness myth. The cornerstone of this process, known as body recomposition, is strategic nutrition and figuring out exactly how many calories should I eat for body recomposition.

Quick Summary

A guide on determining the optimal calorie intake for body recomposition. It covers calculating maintenance calories, adjusting for a slight deficit or surplus, and implementing calorie cycling for concurrent fat loss and muscle gain.

Key Points

Start with Maintenance Calories: Accurately calculate your Total Daily Energy Expenditure (TDEE) as your starting point, either through tracking or using an online calculator.
Implement a Small Deficit or Surplus: For fat loss, aim for a 200-400 calorie deficit. For muscle gain, a 10-15% surplus is effective. Avoid large deficits which can hinder muscle retention.
Prioritize High Protein Intake: Consume 1.6-2.2 grams of protein per kilogram of body weight to support muscle building and repair. Distribute protein evenly across meals.
Consider Calorie Cycling: Alternating higher-calorie days (on training days) with lower-calorie days (on rest days) can optimize fuel for workouts and fat loss.
Integrate Resistance Training: Calories are only one piece of the puzzle. Consistent progressive resistance training is the primary stimulus for muscle growth during body recomposition.
Be Patient and Consistent: Body recomposition is a gradual process. Expect to see noticeable changes over several months, not weeks, and focus on consistency with your diet and training.

Understanding the Core Principle of Body Recomposition

Body recomposition is the process of simultaneously decreasing your body fat percentage while increasing your lean muscle mass. Unlike traditional weight loss, which often results in losing both fat and muscle, body recomposition focuses on improving your overall body composition. This creates a leaner, more toned physique, even if the number on the scale doesn't change significantly. The most crucial factor in this process is your calorie intake, alongside a focused resistance training program. The key is to provide enough energy to fuel muscle growth while maintaining a slight deficit that encourages the body to use stored fat for fuel.

The Starting Point: Finding Your Maintenance Calories

Before you can decide how to adjust your calories, you must first determine your baseline—your maintenance calories, or Total Daily Energy Expenditure (TDEE). Your TDEE is the number of calories your body burns in a day, factoring in your Basal Metabolic Rate (BMR) and your activity level. You can use an online calculator or follow a formula:

Calculate your BMR: Formulas like the Mifflin-St Jeor equation provide a good estimate based on your age, sex, height, and weight.
Determine your activity level: Multiply your BMR by an activity factor (e.g., sedentary x 1.2, moderately active x 1.55) to find your TDEE.
Track for accuracy: The most reliable method is to track your food intake for 1-2 weeks while maintaining a stable weight. The average daily calories during this period is your maintenance level.

Strategic Calorie Adjustments for Body Recomposition

For body recomposition, the exact calorie target depends on your goals and current body fat percentage. Your approach will differ slightly if your main priority is fat loss versus muscle gain.

Prioritizing Fat Loss: If you have a higher body fat percentage, a slight to moderate calorie deficit (200-400 calories below maintenance) is recommended to promote fat loss while sparing muscle. A larger deficit can risk muscle loss.
Prioritizing Muscle Gain: For leaner individuals, a smaller calorie surplus (around 10-15% above maintenance) is advised. This provides the extra energy needed to build new muscle without significant fat gain.

The Importance of Macronutrients, Especially Protein

While total calories are the main driver, the composition of those calories—your macronutrient split—is critical for body recomposition. Protein, in particular, is paramount for building and repairing muscle tissue.

High Protein Intake: Studies suggest a protein intake of 1.6-2.2 grams per kilogram of body weight is ideal for preserving muscle during a deficit and supporting muscle growth. Distribute this intake evenly across meals to maximize muscle protein synthesis.
Balanced Carbs and Fats: The remaining calories should be filled with healthy carbohydrates and fats. Carbs fuel your workouts and aid recovery, while fats are essential for hormonal function and overall health. A typical macronutrient split might look like 30-35% protein, 30-45% carbs, and 25-30% fats.

Calorie Cycling: A Dynamic Approach

For advanced trainees or those seeking a more optimized approach, calorie cycling can be highly effective. This involves consuming more calories and carbs on intense training days to support muscle growth, and fewer calories on rest days to encourage fat loss.

Example Calorie Cycling Plan (Based on a 2000-Calorie Maintenance)


Day Type	Calories	Protein	Carbs	Fats
Training Day	2200-2400 (Surplus)	150-175g	200-225g	55-67g
Rest Day	1600-1800 (Deficit)	150-175g	100-125g	50-60g

This method strategically allocates energy to where it's needed most, potentially accelerating progress without causing significant overall weight change.

The Role of Resistance Training and Recovery

Calories and macros are only one half of the equation. To truly achieve body recomposition, you must consistently engage in progressive resistance training. This stimulus signals your body to build muscle. Adequate sleep and stress management are also crucial, as they play a direct role in hormone regulation, recovery, and overall progress.

Conclusion: Finding Your Sweet Spot

Determining how many calories should I eat for body recomposition is a personalized journey that starts with finding your maintenance intake. From there, you'll make small, strategic adjustments—a slight deficit for fat loss emphasis or a slight surplus for muscle gain emphasis—while prioritizing a high protein intake. Consistency in your nutrition and strength training is what ultimately drives results, and advanced strategies like calorie cycling can further optimize your progress. The key is to start with a solid foundation and be patient, as body recomposition is a gradual, long-term process.

The Outbound Link

For a deeper dive into calculating your macronutrients, resources like online calculators can provide a useful starting point for your journey. A high protein diet is essential, and further details can be explored in fitness blogs.(https://fitelo.co/diet/body-recomposition-diet-plan/)

Comparison Table: Calorie Strategies for Body Recomposition


Strategy	Target Calorie Range	Primary Goal	Ideal for...
Small Deficit	200-400 kcal below maintenance	Maximize fat loss while preserving muscle	Those with higher body fat percentages.
Small Surplus	10-15% above maintenance	Maximize muscle gain with minimal fat gain	Leaner individuals or advanced trainees focusing on muscle.
Calorie Cycling	Deficit on rest days, Surplus on training days	Optimize both fat loss and muscle gain	Intermediate to advanced lifters and those who lift with high intensity.
Maintenance	At maintenance levels	Steady, slow body recomposition	Beginners or those who prefer not to track closely.

Frequently Asked Questions

Yes, it is possible for some individuals, especially beginners, overweight individuals, or those returning to exercise after a break. This is achieved by consuming enough protein and performing resistance training within a slight calorie deficit or at maintenance calories.

Your maintenance calories, or TDEE, can be estimated using an online calculator that factors in your BMR, age, sex, weight, and activity level. For best accuracy, track your current food intake for 1-2 weeks and find the average daily calories required to maintain your body weight.

A calorie deficit is not always necessary, but it is recommended for individuals with higher body fat to prioritize fat loss. A slight deficit (200-400 calories) helps mobilize fat stores while preserving muscle mass. Leaner individuals may benefit from a small surplus for muscle gain.

Protein intake is critically important. It provides the amino acids needed for muscle repair and growth, especially when in a calorie deficit. A high protein diet also increases satiety, making it easier to adhere to your calorie goals.

Calorie cycling is an eating strategy where you consume more calories on training days and fewer on rest days. This helps fuel intense workouts and recovery while promoting fat loss on off days, and can be very effective for optimizing body recomposition.

Body recomposition is a gradual process. Beginners and those with higher body fat may see initial changes in 8-12 weeks, but significant transformations typically take six months to a year or more. Patience and consistency are key.

Resistance training is the primary driver of muscle growth. It creates the stimulus your muscles need to adapt and grow stronger. This is non-negotiable for successful body recomposition, even when in a slight calorie deficit.