Key Takeaway
Yes, body recomposition is possible — you can build muscle and lose fat at the same time.
Works best for:
Beginners new to resistance training
People returning after a long break
Individuals with higher body fat levels
Requires a small calorie deficit (200–300 kcal/day) — not aggressive dieting
Needs high protein intake (1.6–2.7 g/kg of body weight per day)
Depends on consistent resistance training and progressive overload
Recovery and sleep (7–9 hours/night) are just as important as diet and workouts
Progress is slower than bulking/cutting, but results are leaner and more sustainable
Have you ever wondered if it’s possible to get that lean, sculpted look by losing fat and gaining muscle all at once? It sounds almost too good to be true, right? This process is often called Body Recomposition, or “Recomping” for short.
What Is Body Recomposition?
Body recomposition means reducing body fat while increasing lean muscle mass. It’s different from traditional bulking and cutting cycles, where you’d focus on either gaining or losing weight exclusively.
Is it possible?
Yes, you can build muscle in a deficit but it’s challenging. Building muscle requires energy (calories), while fat loss requires a calorie deficit. However, under the right conditions and with the right training and nutrition plan, your body can use stored fat for energy while building new muscle tissue.
Who is Most Likely to Succeed at Recomping?
Not everyone will see huge changes from body recomposition at the same speed. Some people are simply better candidates for losing fat and gaining muscle together.
You’re in a great spot if you are:
- New to resistance training. Your body can build muscle and lose fat more easily in the first few weeks or months of consistent training.
- Someone returning to the gym after taking some time off.
- Carrying higher body fat (like being overweight or obese). If you have more fat to lose, you can often manage a larger calorie deficit while still building muscle.
⚠️ Note: Advanced weight lifters or lean individuals may experience slower progress and should manage expectations. Small gains are still possible with smart training and nutrition.
The Challenge: The Calorie Tightrope Walk
Usually, to gain muscle, you need to eat more calories than you burn (a surplus), and to lose fat, you need to eat fewer calories than you burn (a deficit). Trying to do both means you need to find a tricky balance, usually staying in a small calorie deficit.
Eating fewer calories than you burn can make it harder to gain muscle. One study predicted that for people who were mostly new to training and were overweight or obese, a daily deficit of about 500 calories might stop muscle growth completely. Studies also linked daily deficits larger than 200-300 calories to losing lean mass. It’s not a sudden cutoff; the bigger your deficit, the harder muscle gain becomes.
Your Strategic Plan for Body Recomposition
Since a large calorie deficit works against building muscle, your plan needs to be smart.
Get Your Diet Right
- Calories: To build muscle while losing fat, aim for a small to moderate calorie deficit. The ideal deficit depends on your body fat level and training experience. Prioritise slow, steady weight loss over aggressive cutting, and track progress by monitoring your weight trend over time rather than relying on precise body scan estimates. Target a 200–300 kcal/day deficit (roughly 10–15% below maintenance).
- Protein: Eating enough protein is super important for building and keeping muscle, especially when you’re eating fewer calories. Scientific studies suggest that eating protein in the range of about 1.6 to 2.7 grams per kilogram of your body weight per day is enough for maintaining and growing muscle. Not getting enough protein could be a reason for losing muscle in a deficit.
- Carbs: Carbs fuel your workouts and aid recovery. Eating easily digested carbs before and after training can boost performance and help muscles recover. Good sources include rice, oats, potatoes, fruits, and vegetables. Some studies suggest rinsing with a carb drink during workouts may help performance without extra calories, though more research is needed. A 2020 study recommended that Consuming a meal containing easily digestible carbohydrate within ~2 hours prior to training to avoid any potential decrement to performance – https://pmc.ncbi.nlm.nih.gov/articles/PMC7052702/
- Other Nutrients: Don’t forget about getting enough vitamins, minerals, healthy fats and staying hydrated. These are basic but important for your overall health and performing well.
| Strategy | Details |
|---|---|
|
Calorie Deficit |
200–300 kcal/day (10–15% below maintenance) |
|
Protein Intake |
1.6–2.7 g per kg of body weight per day, split over 4–5 meals |
|
Carbohydrates |
2g per lb of lean body mass; fuel for training |
|
Fats |
15–25% of total calories; support hormones |
|
Pre/Post-Workout Meals |
Protein + carbs in a 2:1 ratio |
|
Intermittent Dieting Tools |
Refeeds every 2–4 weeks to support hormones and training performance |
👉 A 2020 study also recommends eating easily digestible carbs within 2 hours before training to support performance. Read study
Prioritize Resistance Training & Cardio
This is the main way to tell your muscles to grow and help you keep muscle while losing fat.
Your goal during training should be to get stronger over time. Try to lift more weight when you can, while still doing the right number of reps.
Training consistently, maybe 2-4 times a week, with enough exercises, sets, and reps is important for muscle growth.
Include Low-Intensity Steady State (LISS) Helps create a calorie deficit without hindering recovery. Example: 30–40 mins walking 2–3x/week.
Add HIIT Sparingly (1–2x/week) – Supports fat loss and cardiovascular health. Short, intense bursts (e.g. sprints or circuits) are effective but demanding.
Example Workout Splits:
| Days/Week | Plan |
|---|---|
|
3 |
Full Body x3 |
|
4 |
Upper/Lower x2 |
|
5 |
Push/Pull/Legs + Upper/Lower |
Focus on Recovery
- Sleep is critical!. Aim for 7-9 hours each night. Not sleeping enough could make it harder to lose fat and might even increase muscle loss.
Manage Daily Activity
- Think about your everyday movement, like how many steps you take. Tracking your steps can help make sure you don’t become less active just because you’re eating less. However, don’t push activity levels to extremes.
Track Your Progress Smartly
- The scale alone won’t show you the full picture because you’re trying to lose fat and gain muscle. Your weight might not change much even if your body composition is improving.
- Use other ways to track progress, like:
- Body measurements.
- Body composition tests (like using calipers, DEXA scans, or 3D scans).
- Progress photos.
Intermittent Fasting and Recomping
Some people combine Intermittent Fasting (IF) with resistance training. Research suggests that doing IF along with resistance training can generally help people keep their lean body mass and can also help them lose body fat. Some studies even showed small increases in muscle mass. However, whether you can actually gain significant muscle mass while doing IF and being in a clear calorie deficit isn’t totally clear yet. Getting enough protein and paying attention to your overall energy balance seems important.
“A 2020 systematic review investigating intermittent fasting combined with resistance training found that “LBM was generally maintained, while one study reported a significant increase in LBM. Body fat mass or percentage was significantly reduced in five of eight studies. Results suggest that IF paired with resistance training generally maintains LBM, and can also promote fat loss – https://pmc.ncbi.nlm.nih.gov/articles/PMC7468742/ “
Body Recomp Checklist
- Small calorie deficit (200–300 kcal)
- High protein intake (1.6–2.7 g/kg/day)
- Strength training with progressive overload (3–5x/week)
- Strategic cardio (LISS + HIIT)
- Sleep 7–9 hours per night
- Track progress with photos, measurements, and performance
- Consider supplements if the basics are in place
Putting It All Together
Achieving body recomposition takes consistent work with both your eating and your training. It’s okay if you miss a workout or have a meal that’s not on your plan once in a while. But being inconsistent all the time will stop you from reaching your goals. Learning what methods work best for your unique body is a big part of the process.
Body recomposition is definitely possible, especially if you’re newer to training or have higher body fat levels. It requires a planned approach focusing on resistance training, getting the right amount of calories (likely a small deficit), and eating plenty of protein. Tracking your progress using different methods is much better than just looking at the scale. While some supplements might offer support, the sources emphasize that consistency in your efforts is the most important thing for success.
Join the Community!
Want to stay motivated and get more tips, tools, and real-life inspiration?
📲 Follow & connect with us:
💬 Join the Facebook Group – Ask questions, share progress, and connect with others on the same journey
📌 Follow on Pinterest – Save your favourite fitness tips and nutrition guides
📷 Instagram – For workouts, meals, and transformations
▶️ YouTube – Watch practical guides, training breakdowns, and nutrition tips
You’re not doing this alone. Let’s crush your recomposition goals—together.
Frequently Asked Questions
Body recomposition, or body recomp, means changing the amounts of fat and muscle in your body. The focus is on losing fat mass and increasing your muscle mass.
There are conflicting statements on this topic. Some sources state you cannot build muscle in a calorie deficit. However, others suggest it is possible, especially if you are a beginner, out of shape, or overweight with excess body fat to spare. Some individuals report gaining muscle while cutting. It becomes relatively harder to gain muscle in a deficit as you gain more muscle.
Consuming an adequate amount of protein is needed to stimulate Muscle Protein Synthesis (MPS). Studies suggest that consuming at least 20-40 grams of high-quality protein per meal can maximize MPS. A recommended range for daily protein intake is 1.6-2.7g per kg of body weight. Sufficient protein intake is necessary for muscle gain in a deficit. One person reported hitting around 200g protein daily while cutting helped them gain muscle. Another person targeting muscle gain while overweight aimed for 150-200g protein per day in a deficit.
To build muscle during body recomp, you need to do resistance training, which involves lifting weights or bodyweight exercises that strengthen your muscles over time.
Knowing your starting point by assessing your current body composition (body fat percentage and lean mass) is crucial. This can be done through methods like DEXA scans, bioelectrical impedance, or skinfold measurements. Using progress photos can be helpful to see improvements in muscle/body recomp, especially because weight on the scale might not change significantly due to muscle gain counteracting fat loss. Bioelectrical impedance data can fluctuate based on hydration levels.
Body recomp doesn’t happen quickly; it needs time and patience. Healthy body recomposition is slow. You can expect to see noticeable changes in 2-3 months, with significant changes typically taking 6 months or more.
Yes, if you are a beginner lifter and don’t have much of a base, you can gain muscle while cutting, particularly if you have excess body fat.
The sources emphasize adequate protein intake, recommending 1.6-2.2g per kg of body weight daily. You also need to fuel your workouts with adequate carb intake and include healthy fats. One individual on a body recomposition journey reported a macro breakdown of 25% protein, 37% fats, and 38% carbs, although another commented that their protein intake seemed low. The exact amount of macronutrients may depend on individual factors.
Progressive overload is a must during body recomposition to continue building muscle. It involves progressively increasing the demands on your musculoskeletal system. This can be done by increasing the weight, changing the sets/reps (increasing volume), improving form, decreasing rest periods, increasing frequency, or modifying the exercise tempo.
