Calculate exact macros to build muscle and drop body fat simultaneously.
Near-maintenance calorie target designed for simultaneous fat loss & muscle gain.
Body recomposition requires precision: slight caloric deficit or maintenance, combined with high protein intake (2.0–2.4g/kg) and progressive overload training.
Yes. Known as body recomposition, it is most effective for beginners, individuals returning from a layoff, or those with higher body fat percentages who consume adequate protein.
Research suggests 1.0 to 1.2 grams per pound of body weight (2.2–2.6g per kg) to support muscle protein synthesis in a slight deficit.