Finding the Right Mix: What percentage of macros for body recomp?

October 16, 2025 •

4 min read

While individual needs vary, research suggests that active individuals aiming for body recomposition generally benefit from a balanced diet that is high in protein. The key question for success is often, "what percentage of macros for body recomp?" to achieve the perfect balance between losing fat and gaining muscle.

Quick Summary

This guide breaks down optimal macronutrient percentages for body recomposition. It explains how to calculate your personal targets for protein, carbohydrates, and fats to effectively build muscle while simultaneously reducing body fat.

Key Points

Prioritize Protein: Aim for 30-35% of your daily calories from protein to preserve and build muscle mass during a calorie deficit.
Balance Carbs and Fats: Adjust your carbohydrate and fat percentages based on your training intensity and personal energy levels.
Calculate Based on Weight: Set protein intake based on body weight (1.6-2.2g/kg) rather than just a percentage, as this is more accurate for muscle maintenance.
Consider Carb Cycling: For advanced lifters, varying carb intake between training and rest days can optimize performance and fat loss.
Monitor Progress Beyond the Scale: Use photos, body measurements, and strength increases to track success, as body recomposition can lead to minimal scale weight changes.
Stay in a Slight Deficit or Maintenance: A modest calorie deficit is necessary for fat loss, but it must be carefully managed to support muscle gain.

What is Body Recomposition?

Body recomposition is the process of simultaneously decreasing body fat while increasing lean muscle mass. Unlike traditional weight loss, which often results in a loss of both fat and muscle, recomp focuses on changing your body's overall composition. This is a slow but rewarding process that requires a strategic combination of resistance training and a highly specific approach to nutrition, where macronutrient distribution is paramount.

The Importance of Macronutrients

Macronutrients are the three primary components of your diet: protein, carbohydrates, and fats. Each plays a distinct and crucial role in the body recomposition process:

Protein: This is the most critical macronutrient for body recomposition. Protein provides the building blocks (amino acids) necessary for muscle repair and growth, especially when you are in a calorie deficit. A higher protein intake also increases satiety, helping you feel fuller for longer and manage overall calorie intake.
Carbohydrates: Contrary to low-carb diet myths, carbohydrates are essential for fueling high-intensity workouts and muscle recovery. Complex carbohydrates, such as those found in whole grains, provide a sustained energy release. Timing your carb intake around your training sessions can be especially effective.
Fats: Healthy fats are vital for hormone production, including testosterone, which is important for muscle building. They also help with nutrient absorption and contribute to satiety. Aim for healthy sources like avocados, nuts, and olive oil.

Determining the Optimal Macro Split

While there is no single ideal ratio, a common and effective starting point for body recomposition targets a higher protein intake. Many reputable sources recommend the following ranges, with individual adjustments based on activity level and personal response:

Protein: 30-35% of total daily calories
Carbohydrates: 30-45% of total daily calories
Fats: 25-40% of total daily calories

It is often more practical to calculate your protein needs in grams per kilogram of body weight first, as this is a more accurate measure for muscle preservation. Most experts recommend 1.6-2.2 g of protein per kg of body weight for body recomposition. After calculating your protein needs, the remaining calories can be split between carbohydrates and fats, depending on your personal preferences and training intensity.

A Practical Guide to Macro Calculation

Follow these steps to determine your personalized macro targets:

Estimate your Total Daily Energy Expenditure (TDEE): Use an online calculator or formula like the Mifflin-St. Jeor to estimate your maintenance calories based on your weight, height, age, and activity level.
Determine your Calorie Goal: For body recomposition, aim for a small calorie deficit (200-500 calories below maintenance) or start at maintenance calories. A slight deficit encourages fat loss while still providing enough energy and nutrients to build muscle with adequate training.
Set Your Protein Target: Multiply your body weight in kilograms by 1.6-2.2 to find your daily protein target in grams. Example: For a 70kg person, 70 kg x 2.0 g = 140 g of protein.
Calculate Fat Intake: Aim for at least 20% of your total calories from fat to support hormonal health. This can be calculated in calories (Total Calories x 0.20) and then divided by 9 (calories per gram) to get grams.
Assign Remaining Calories to Carbs: The rest of your daily calories will come from carbohydrates. Subtract your protein and fat calories from your total calorie goal, then divide the remainder by 4 (calories per gram) to find your carb target.

Strategic Macro Adjustments: Carb Cycling

For some, a static macro split is less effective than carb or calorie cycling. This strategy involves manipulating your carbohydrate and calorie intake depending on the day's activity level.

High-Carb/High-Calorie Days: These coincide with your most intense training days (e.g., leg day). Increased carbs fuel performance and promote muscle growth.
Low-Carb/Lower-Calorie Days: These are for rest days or lighter training days. The reduced calorie and carbohydrate intake helps push the body to use fat for fuel.


Feature	Standard Recomposition Plan	Carb Cycling for Recomp
Calorie Intake	Modest, consistent deficit (e.g., 200-300 kcal).	Fluctuates daily: Higher calories on training days, lower on rest days.
Protein	High and consistent (e.g., 30-35%).	High and consistent, often around 30%.
Carbohydrates	Moderate and consistent (e.g., 30-45%).	Fluctuates: High on training days (e.g., up to 50%), low on rest days (e.g., down to 20%).
Fats	Moderate (e.g., 25-40%).	Fluctuates: Lower on high-carb days, higher on low-carb days.
Goal	Balanced, steady progress.	Optimized fueling for intense workouts, enhanced fat burning on rest days.
Pros	Simpler to track, fewer variables.	Potentially faster results for experienced lifters, better fuel for intense sessions.
Cons	Slower progress for some, less flexible.	More complex tracking, requires more diligent planning.

Consistent Training and Progress Tracking

For any macro plan to work, consistent resistance training is non-negotiable. Focus on progressive overload, lifting heavier or performing more reps over time to stimulate muscle growth. Don't rely solely on the scale; track progress through strength gains, body measurements, and progress photos, as the scale may not change significantly during recomposition.

Conclusion

While a definitive single answer to "what percentage of macros for body recomp?" doesn't exist, a high-protein diet (30-35%), coupled with moderate, well-timed carbs (30-45%), and sufficient healthy fats (25-40%) provides an excellent starting point. The optimal macro split for body recomposition is highly individual and depends on your training intensity, personal preferences, and how your body responds over time. Continuous monitoring and adjustment are key to unlocking your best results.

For more in-depth nutritional guidance, resources from institutions like the International Society of Sports Nutrition offer evidence-based perspectives on sports nutrition.

Frequently Asked Questions

Yes, a 40/30/30 split (40% protein, 30% fat, 30% carbs) is a popular and effective approach for many fitness enthusiasts focusing on muscle building and fat loss. It provides ample protein and carbs to support training while including enough fat for hormonal health.

While not strictly necessary for everyone, tracking macros provides a precise and structured approach to ensure you're getting the right balance of nutrients. It gives you greater control and can significantly increase your chances of successfully achieving your body recomposition goals.

Body recomposition is a slow process, especially compared to rapid fat loss or bulking cycles. Changes happen gradually, and progress can be best tracked over several months rather than weeks. Patience and consistency are key for sustainable results.

Yes, body recomposition is the process of doing exactly that. It is most achievable for beginners, those with a higher body fat percentage, or individuals returning to training after a break. Advanced lifters may find it more challenging and should focus on a more precise nutrition strategy.

If progress stalls, consider slightly increasing your protein intake or implementing a carb-cycling strategy. If you're not losing fat, slightly reduce your carb or fat percentages. Always prioritize protein to protect muscle mass.

Yes, adopting a carb-cycling approach is beneficial. By lowering carbs and calories on rest days and increasing them on training days, you can maximize fat burning on off days while fueling intense workouts effectively.

No. While calories are most important, the quality of your carbs matters. Focus on complex carbs like whole grains and vegetables for sustained energy, and time simple carbs around your workouts for quick fuel when needed.