How Many Calories Should I Eat Trying to Do Body Recomposition?

October 13, 2025 •

4 min read

For those aiming to lose fat and build muscle simultaneously, the calorie strategy can be a challenging balancing act. Research shows that consuming a modest calorie deficit (200-400 calories below maintenance) is often the most effective way for many to approach body recomposition.

Quick Summary

This guide provides a comprehensive overview of calorie strategies for body recomposition. It explains how to determine the right energy balance—whether a slight deficit or maintenance—based on your goals and experience level. The article also details the critical role of macronutrients, particularly protein, in achieving simultaneous fat loss and muscle gain.

Key Points

Small Calorie Deficit: A moderate deficit of 200-400 calories below maintenance is often recommended for effective body recomposition, especially for those with more fat to lose.
Prioritize High Protein Intake: Consume 1.6 to 2.2 grams of protein per kilogram of body weight to build and preserve muscle mass during a calorie deficit.
Focus on Resistance Training: Heavy, compound lifts are essential for stimulating muscle growth, which is critical for successful body recomposition.
Track Progress Beyond the Scale: Use body measurements and progress photos instead of the number on the scale, as weight may not change significantly while body composition shifts.
Ensure Adequate Recovery: Prioritize sleep and include rest days to allow muscles to repair and grow effectively, which is vital for long-term progress.
Cycle Calories Strategically: Advanced individuals can try calorie cycling, eating more on intense training days and less on rest days, to optimize results.
Balance Your Macros: While protein is a focus, include a balanced intake of carbohydrates for energy and healthy fats for hormonal function.

Understanding the Calorie Conundrum

Body recomposition, the process of building muscle while losing fat, defies the simple logic of bulking (eating a surplus) and cutting (eating a deficit). It requires a strategic approach to nutrition, where your calorie intake creates a delicate balance. For most individuals, this means a slight caloric deficit or maintenance-level calories, rather than a large surplus or a crash diet that would risk muscle loss. The specific calorie target depends on factors like your starting body fat percentage, training experience, and individual metabolism.

The Calorie Target: Deficit, Maintenance, or Surplus?

Your optimal calorie range is determined by your current body composition and training history. Here’s a breakdown of the three main approaches:

Slight Calorie Deficit: This is the most common and effective strategy for those with a moderate to high body fat percentage. A deficit of 200-400 calories below your maintenance level encourages the body to use stored fat for energy while providing enough fuel for muscle repair and growth. This approach is particularly effective for beginners who can experience significant fat loss and muscle gain simultaneously.
Calorie Maintenance: For leaner individuals or those with significant lifting experience, eating at or near maintenance calories is a viable option. In this scenario, the energy for new muscle growth can be sourced from your existing body fat, especially if protein intake is high and training is consistent. The key here is to keep protein high, providing the raw materials for muscle synthesis without excess calories leading to fat gain.
Calorie Cycling: A more advanced technique, calorie cycling involves strategically adjusting your intake based on your training schedule. You might consume a small calorie surplus on intense training days to support muscle growth and recovery, and a small deficit on rest days to promote fat loss. This method can be effective for optimizing both processes but requires more precise tracking and consistency.

The Critical Role of Macronutrients

While total calories are important, the source of those calories is what truly matters for body recomposition. The macronutrient ratio, especially prioritizing protein, dictates whether your body uses energy to build muscle or stores it as fat.

High Protein Intake: Protein is the building block of muscle tissue. During a calorie deficit, high protein intake is essential for preserving lean body mass and aiding muscle repair after resistance training. A high protein diet also boosts satiety, helping to manage hunger while in a deficit. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight (or 0.7 to 1.0 grams per pound) daily. Spreading this intake evenly across meals can maximize muscle protein synthesis.

Balanced Carbohydrates and Fats: Don't neglect other macros. Carbohydrates fuel intense workouts and aid recovery by restoring muscle glycogen. A moderate intake is necessary for sustained energy. Healthy fats are crucial for hormone production and overall health. A good starting point for your macronutrient split can be 30-35% protein, 30-35% carbohydrates, and 30-40% fats, adjusted to your needs and preferences. Focus on nutrient-dense, whole foods over processed items to maximize nutritional value.

Training for Optimal Recomposition

Effective nutrition is only half the equation; a consistent and strategic training plan is the other. Resistance training is the primary driver for muscle growth and is critical for body recomposition.

Focus on Compound Lifts: Incorporate exercises like squats, deadlifts, and bench presses, which engage multiple muscle groups and stimulate a greater anabolic response.

Progressive Overload: Consistently challenge your muscles by gradually increasing the weight, reps, or sets. This provides the necessary stimulus for muscle adaptation and growth over time.

Moderate Cardio: Incorporate moderate-intensity cardio, like walking, to support fat loss without hindering muscle gain. Excessive high-intensity cardio could increase the stress response, which is harder to recover from in a calorie deficit.

Comparing Body Recomposition Strategies


Feature	Strategy for Beginners/Higher Body Fat	Strategy for Experienced/Leaner Individuals
Calorie Intake	Modest deficit (200-400 kcal)	Maintenance calories or slight deficit
Protein Intake	High (1.6-2.2g/kg body weight)	High (2.0-2.2g/kg body weight)
Carb Intake	Balanced, focused around workouts	Can be cycled, higher on training days
Rate of Progress	Often faster, especially initially	Slower and more gradual
Scale Fluctuations	May see gradual weight loss	May not change much, focus on measurements

Conclusion: The Long-Term Game

Ultimately, the number of calories you should eat for body recomposition is not a single, fixed number but a strategic range determined by your goals and physiological state. The most successful approach involves combining a slight calorie deficit with a high-protein diet and consistent resistance training. For long-term success, focus on sustainable habits rather than rapid, extreme changes. Remember that body recomposition is a marathon, not a sprint, and monitoring non-scale victories like strength gains and measurements is key to staying motivated and on track. Consulting with a registered dietitian or certified personal trainer can provide personalized guidance tailored to your specific needs.

For more scientific insights on macronutrient considerations for body composition, review this study: Macronutrient considerations for the sport of bodybuilding.

Frequently Asked Questions

Yes, beginners are in an ideal position to achieve body recomposition. Due to their low training experience, their bodies are highly responsive to resistance training and can build muscle while in a calorie deficit, especially if they have a higher body fat percentage.

While there is no single best ratio, a good starting point is to aim for a split of 30-35% protein, 30-35% carbohydrates, and 30-40% fats. Prioritizing protein is the most important factor, followed by a balance of quality carbohydrates and healthy fats.

No, excessive cardio is not necessary. Focus primarily on resistance training to build muscle. Moderate cardio, like walking or LISS, can be helpful for fat loss without hindering muscle growth. Some may also benefit from occasional HIIT.

While a surplus is traditional for bulking, it is not required for body recomposition. For recomp, especially if you have higher body fat, a modest deficit or maintenance calories are sufficient, as your body can use stored fat for energy to fuel muscle growth.

Focus on whole, nutrient-dense foods. Key examples include lean proteins like chicken, fish, and eggs; quality carbs like whole grains and vegetables; and healthy fats from avocados, nuts, and olive oil.

Body recomposition is a slow process, not a quick fix. Initial results might be visible in 8-12 weeks, but significant, lasting changes take many months of consistent effort.

Because you are losing fat and gaining muscle simultaneously, your total body weight may not change significantly. Muscle is denser than fat, so you may lose inches and look leaner without the scale reflecting a major drop.