Body recomposition macros calculator

Your targets

Calories are protein-sparing: the fewer calories you eat, the more protein you need to keep your muscle, so protein goes up in a deficit.

How this is calculated. Maintenance is your resting burn (Katch-McArdle, 370 + 21.6 × lean mass in kg, when you enter body fat; otherwise Mifflin-St Jeor) × 1.2 for basic daily living and digestion, plus walking from your average daily steps (steps × 0.0004 kcal × bodyweight in kg: walking costs about 0.5 kcal per kg per km, and a km is roughly 1,300 steps), plus roughly 300 kcal per strength session, averaged over the week. Goal: fat loss at 0.5 to 1% of bodyweight a week (0.7% by default, 0.5% if you are already lean), never below your resting burn; recomposition at maintenance or up to 10% below; muscle gain at 0.25 to 0.5% of bodyweight a week (1 kg ≈ 7,700 kcal). Protein is set per kg of lean mass by age and goal, from the WITH ME protein table: in a deficit or during recomposition, up to 30 years 2.2–2.4 g/kg, 31–40 2.4–2.8, 41–50 2.8–3.1, 51–60 3.1–3.5, 61 and over 3.5–3.8; at maintenance or in a surplus, 1.8–2.0, 2.0–2.3, 2.3–2.6, 2.6–2.9 and 2.9–3.2 g/kg. Within the range it rises with your strength sessions and, in a deficit, with the size of the deficit. Lean mass comes from your body fat %, or is estimated from height and weight (Boer formula) when you leave it empty. Fat: 25% of calories, never below 0.6 g per kg of bodyweight or 20% of calories. Carbs fill the rest; fibre 14 g per 1,000 kcal. This is a starting point, not a guarantee: adjust it from the 2 to 3-week trend of your average weight. Based on Helms, Aragon & Fitschen 2014 (JISSN), Helms et al. 2014 (IJSNEM, protein in a deficit), Mettler et al. 2010, Longland et al. 2016, Morton et al. 2018 (BJSM), Iraki et al. 2019 (Sports) and Mifflin et al. 1990; walking cost from the ACSM walking equation.